Best Protein Powder For Runners (And How to Pick the Right One)

There are a lot of runners out there with the drive to be the best.

They train hard, they compete, and they take their hydration very seriously.

That's why electrolyte & hydration supplements are so common among runners.

To be fair, they are very important ... but they aren’t the only supplements runners need to perform at their best.

Where many runners go wrong ... is neglecting to take care of their post-workout recovery.

If you use the right post-workout supplements for you, they can take your recovery and results to the next level.

What I’m referring to is protein powder.

Protein is not just for weightlifters who are looking to get huge or extremely strong.

It can be beneficial for anyone who does any form of exercise ... including runners.

Why? Because they understand how much it can benefit their performance & recovery overall.

First, let’s cover what protein powder is.

What is Protein Powder?

Protein powder is a concentrated source of dietary protein made from dairy, plant, or egg sources. They are a supplement designed to help you get more, you guessed it, protein.

You should know, there is more than one type of protein, and they come from all sorts of different sources.

You can actually find protein powders that come from milk, beef, fish, hemp, peas, rice, and many other sources.

One reason why there are so many choices is because there are different benefits to each type of protein.

For example, some people are lactose intolerant and can’t have protein powders made from milk.

Some people live vegan lifestyles and must consume powders made from plant sources.

Every person is different, and there is a protein powder out there for everyone.

But that brings up the question ... is protein powder good for runners?

Is Protein Powder Good For Runners?

Of course protein powder is good for runners! Allow me to explain.

Any form of exercise will cause damage to your muscle tissue in the form of little micro tears.

This is unavoidable when running as well.

If you’ve ever run a marathon, you know how much it can hurt during, and in the days following the race.

See, your muscles are made mostly of 2 things: protein and water.

...and when you accumulate damage to your muscles, you need to give your body the materials it needs to heal.

Those materials are protein and water.

You need carbs too, but I’ll get into that in a bit.

One thing to remember though ... is that protein powders aren’t just meant for big, beefy bodybuilders and powerlifters.

Runners can truly benefit from consuming protein powders just as much as anyone else.

Studies even show taking protein powder post workout enhances recovery. It also boosts performance over time in endurance athletes (1).

In most cases, runners are endurance athletes ... so you can see how it would be beneficial to incorporate protein into your routine as a runner.

That's why picking the best protein powder for runners comes down to more than just grams per scoop. 

The amino acid profile matters too, specifically the amount of BCAAs (branched-chain amino acids) and leucine in each serving. Leucine is the key amino acid that triggers muscle protein synthesis, which is basically the process your body uses to repair the damage from your runs.

Now that you know protein powder benefits runners, let’s look at what some of the other benefits are.

Benefits of Protein Powders

As I’ve already mentioned, protein powders can support better recovery and performance.

This is just the tip of the iceberg though.

Protein powders are also and quick and convenient way to increase protein intake ... which is awesome, because it’s not always easy to eat enough protein for many people.

For most runners, I always recommend eating at least 1 gram of protein per pound of their goal body weight.

For someone who weighs 200 pounds and wants to lose 15 pounds, I would recommend they eat at least 185 grams of protein per day.

While some people can eat that amount with no problem, others may really struggle to get that in a day from just the food they eat.

Using protein powder can make it so much easier to hit your protein goal daily.

It’s as simple as mixing 1-2 scoops of protein powder in water or milk and going on your way.

A few other benefits of protein powder for runners:

• Muscle preservation. As you rack up miles and potentially lose weight, protein powder helps you hold onto lean muscle. Now, I'm not saying you'll bulk up more than you want to overnight, because that won't happen. Whatever kind of training you're doing, your body knows what to do in order to get better at it. So while running a lot and using protein powder, your body may actually build muscle in areas that make you a better runner.
• Immune support. Whey protein contains peptides with antimicrobial properties that support immune function, which matters when you're training hard.
• Appetite control. Protein helps keep you full and reduces cravings, making it easier to stick to your nutrition goals.

Should I Use Protein Powder Before or After a Run?

This is going to depend on the situation. There is actually a benefit to consuming protein powder both before AND after.

If you want to maximize your recovery, using protein powder after your run can help kick start that process. If you take it with a simple carb, it can work even better!

Using them together boosts the speed that you replenish muscular energy for the next run (6).

On top of that, taking the right type of protein and carbs after any kind of workout is the best way to start recovery anyway.

Using protein powder before your workout is good too. In fact, using whey protein pre run, and then post run with carbs may help speed up the training effects from the run (7).

If you’re wanting to only use it before or after though, use it after. There isn’t a lot of evidence for using protein powder only before a run making much of a difference in recovery.

So, my recommendation is to use your protein powder both pre and post run. If you are only going to do one or the other though, use it after your run.

…but make sure to take it with carbohydrates for the maximum benefit! Aim for 20 to 30 grams of protein post-run, paired with a roughly equal amount of simple carbs.

What Types of Protein Powder Are There?

There are tons of different types of protein powders out there. There are so many because they all are either for different purposes or different people.

I’m not going to cover every one, but I’ll cover the more popular types.

Let’s start with the most popular, and arguably the best option out there.

Whey Protein Powder

Whey protein makes up about 20% of the protein in milk. Some people think humans shouldn’t have whey protein because we weren’t meant to drink cow’s milk, however, whey protein makes up 60-90% of the protein in human breast milk.

So, I think it’s safe to say our bodies do pretty well with it. Plus, there is tons of research on it.

In fact, whey protein has the highest biological value score of any protein I’ve ever seen, at 104 (8). This means it is very easily utilized by the body, and it also has a very high amount of essential amino acids.

The essential amino acids are the ones we can’t make internally and have to get through our diet. When a protein source has all 9 of these essential amino acids, it is considered a complete protein source. Whey protein is a complete protein.

When it comes to giving your body what it needs to recover and adapt, nothing beats whey protein powder.

The only downside is some people have intolerances and allergies to dairy, so they shouldn’t use it.

There are a couple main forms of whey protein though, and they have different uses.

Whey Protein Isolate

This form of whey protein is more pure and faster digesting than the other forms. To be considered an isolate, it must be at least 90% protein by weight.

It can also be pre-digested, or hydrolyzed, to speed up the absorption, and make it lighter on your stomach. This form of whey protein is best used pre and post workout.

This is the only protein source used in Phormula-1, and is why it’s perfect before and after a run.

It's also good when blended with slower digesting proteins for meal replacement shakes and snacks. The different digestion rates help to keep you fuller and repair muscle longer.

Whey Protein Concentrate

This form of whey protein is a little less pure than isolate. In low-quality products, I’ve seen it as low as 30%, while higher quality products will use 80-89.9% protein whey concentrate.

If it’s 80% protein, that means the other 20% will be lactose, natural fats, and other components from the milk. This doesn’t make it unhealthy either.

In fact, whey protein concentrate showed the greatest benefits to fat loss over other forms of whey (9).

The fats and non-protein parts of whey protein concentrate slow down the digestion speed. This makes it more ideal for meal and snack times, especially in a protein blend.

This is the type of protein blend used in Level-1, and it makes for a delicious meal or snack replacement!

Egg White Protein Powder

This is a less common type of protein powder, but it isn’t a bad option. Egg whites are a great protein source that are generally well tolerated by most people.

Egg white protein is also very bioavailable. In terms of biological value score, it comes in second at 100 behind only whey protein at 104 (8).

For those that have problems with dairy, egg white protein powder is an awesome option!

For some people though, they stay away from animal proteins in general. Eggs obviously come from animals, so if you follow a plant-based diet, then you’ll need a vegan protein powder.

Casein Protein Powder

Casein is the other major protein in milk besides whey protein. It is much more slow digesting than whey protein, and this can be a benefit in the right case.

Before and after a run/workout it’s not the best. The slow digestion makes it a perfect bedtime protein shake. That way, your muscles get a steady supply of amino acids for a while as you sleep.

That means your muscles will be repairing and recovering longer each night.

Blended with whey protein, it can make for a great meal or snack replacement too.

When it comes to a meal, you want slower absorption to keep you full and feed your muscles over time.

Vegan Protein Powder

This is a much broader category than it sounds. There are actually many different vegan options that come from different protein sources.

Typically, vegan protein powders will contain more than one source of protein, and they should. There are very few complete protein sources coming from plants.

So to make a vegan protein powder, most of the time you’ll have to use 2 or more sources to make it a complete protein. The essential amino acids that one protein lacks, the other will provide.

Some plant proteins are complete, like soy protein, but many people have allergies to soy. For that reason, it’s less common.

The most common type you’ll see is pea protein … but is pea protein a complete protein? Not quite. So a quality vegan protein powder, like Vegan Power Pro, will add something like rice protein to fill in the gaps.

Some options will have a lone source of pea protein, or hemp protein, but I don't recommend those, since you will not be getting a complete protein. As a result, they will not give you the same benefits that a complete protein blend would give you.

Summing Things Up

Yes, runners benefit from protein powder just as much as anyone else who trains hard. Whey protein is the number one option out there, but it isn’t the only option.

If you don’t have any issues with dairy, I would choose whey protein isolate before and after your runs. Pair it with carbs post-run at a 1:1 ratio: 20 to 30 grams of both for females, 30 to 40 grams of both for males.

For meals and snacks throughout the day, a slower-digesting blend like Level-1 will keep you fuller and fuel recovery longer.

If you follow a plant-based diet, choose a vegan protein powder with at least two protein sources to get a complete amino acid profile.

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So, check out the 1st Phorm App today, and I know we can help you get where you want to be! Our mission is literally to get real people real and long term results!

If you have any other questions we'd love to answer them. Reach out to us at [email protected] and we’ll get you squared away!

Frequently Asked Questions

What's the best protein powder for runners with sensitive stomachs?

A whey protein isolate or a high-quality vegan blend tends to be easier on the stomach than concentrates or heavy dairy blends. Look for products without added fillers or artificial sweeteners.

Should runners drink protein before or after running?

Both can help, but post-run is more important. Aim for 20 to 30 grams of protein paired with carbs within an hour of finishing your run.

Are protein shakes for runners different from regular protein shakes?

Not really. The key differences are timing and carb pairing. Runners benefit most from shakes that combine fast-digesting protein with simple carbs post-run for faster glycogen replenishment.

Is plant protein as good as whey for runners?

A well-formulated plant blend with two or more protein sources can provide a complete amino acid profile and support recovery, but whey protein isolate still has a slight edge in leucine content and absorption speed.

References:

(1) Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018 Sep 11;5:83. doi: 10.3389/fnut.2018.00083. PMID: 30255023; PMCID: PMC6142015.

(2) Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.

(3) Ha DJ, Kim J, Kim S, Go GW, Whang KY. Dietary Whey Protein Supplementation Increases Immunoglobulin G Production by Affecting Helper T Cell Populations after Antigen Exposure. Foods. 2021 Jan 19;10(1):194. doi: 10.3390/foods10010194. PMID: 33477967; PMCID: PMC7835905.

(4) Gallo V, Giansanti F, Arienzo A, Antonini G. Antiviral properties of whey proteins and their activity against SARS-CoV-2 infection. J Funct Foods. 2022 Feb;89:104932. doi: 10.1016/j.jff.2022.104932. Epub 2022 Jan 4. PMID: 35003332; PMCID: PMC8723829.

(5) Rigamonti AE, Leoncini R, Casnici C, Marelli O, Col A, Tamini S, Lucchetti E, Cicolini S, Abbruzzese L, Cella SG, Sartorio A. Whey Proteins Reduce Appetite, Stimulate Anorexigenic Gastrointestinal Peptides and Improve Glucometabolic Homeostasis in Young Obese Women. Nutrients. 2019 Jan 23;11(2):247. doi: 10.3390/nu11020247. PMID: 30678029; PMCID: PMC6412413.

(6) Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol (1985). 1992 May;72(5):1854-9. doi: 10.1152/jappl.1992.72.5.1854. PMID: 1601794.

(7) Hansen M, Oxfeldt M, Larsen AE, Thomsen LS, Rokkedal-Lausch T, Christensen B, Rittig N, De Paoli FV, Bangsbo J, Ørtenblad N, Madsen K. Supplement with whey protein hydrolysate in contrast to carbohydrate supports mitochondrial adaptations in trained runners. J Int Soc Sports Nutr. 2020 Sep 7;17(1):46. doi: 10.1186/s12970-020-00376-3. PMID: 32894140; PMCID: PMC7487963.

(8) Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.

(9) A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA, B S de M Trindade E, Fernandes R, A Oesterreich S. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients. 2019 Sep 2;11(9):2047. doi: 10.3390/nu11092047. PMID: 31480653; PMCID: PMC6769754.