Best food protein sources for runners

Best food protein sources for runners

There’s a lot of focus on carbs in both pre- and post-workout fuelling plans.

Don’t let it distract you from the vital role protein plays in keeping you on the road.

The body breaks down protein into amino acids, which are used by the body to repair muscle. What you might not know is that proteins form the basis of almost every structure in the body, from hair, blood, hormones, even bones.

To keep your system running well and aid recovery, try these high protein, low fat foods. 

Chicken breast

With 28g of protein per serve, this lean meat is perfect for refuelling. Chicken breast is versatile and can be cooked in many ways.

Cook a batch and keep it in the fridge as a grab-and-go fuel source after a workout. 

Egg 6g

Hardboiled, scrambled or poached, eggs are protein powerhouses. They average 6-7g of protein each, and contain a broad spectrum of nutrients.

The old ideas about eggs and cholesterol have been debunked so relax and enjoy.
Eggs for protein

Turkey breast

This is another reliable protein for runners. Like chicken, you can cook turkey breast any way you like.

Don’t fall into the trap of eating sliced turkey deli meat – it is not the same. Avoid high sodium, fat and fillers by purchasing whole breast fillets. 


This packs a punch – 6 ounces of salmon delivers 44g of protein for runners, plus an impressive dose of Omega-3s.

Those essential healthy fats help recovery, aid weight loss and keeps the brain sharp. 

Salmon dish

Whey Protein Isolate

If you need a quick boost to your protein numbers, add a protein shake to your day.

They offer between 25g-30g of protein, and it’s completely bioavailable. 

Whey protein drink in the gym


Increase your protein by snacking on almonds. At 6g an ounce, they don’t have huge amounts but it adds up over time.

They are higher in calories so don’t snack on too many! 


Soy is a great vegan alternative source of protein for runners. It’s almost completely bioavailable, which means the body can make use of most of the protein soy contains.

Look for tofu, tempeh, soy protein shakes and soy burgers to top you up. The variety makes this a handy addition for vegans and non-vegans alike. 

Cooked tofu

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort.

Designed by leading podiatrists to reduce your risk of injury,  the unique design features support your foot throughout training.  

Enertor insoles are enhanced by PX1 impact protection technology, which means they can provide more shock absorption than any other insole.

Our expertise, combined with the patented PX1 shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop.

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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice.

Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

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