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Runners, especially those training for long distances such as marathons, should consume .5 to .75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.
If youâre going to eat shortly after youâve finished a run, you will likely get the protein your body needs from that meal. Road Runner Sports registered dietician Nancy Ling says your body needs carbohydrates and protein after a run, and the protein in a piece of meat or a hard-boiled egg would do just fine.