Protein is important for runners, and some sources are better than others.

Protein is a very important component of a runner’s diet. Your muscles are, after all, made of protein. And the protein you include in your marathon training diet or triathlete diet needs to be adequate to promote fast muscle recovery after workouts and to ensure that your muscles adapt fully in response to your training.

That said, some dietary protein sources are better than others. The best protein sources are those that offer a balanced profile of amino acids (the “building blocks” of proteins), the highest concentrations of protein, lots of other essential nutrients, and healthy fat profiles. Here are our top 11 recommended protein sources for runners.


— Protein Intake And Performance

— Protein Sources For Vegetarians

Albacore Tuna
Boneless, Skinless Chicken Breast
Chocolate-Flavored Skim Milk
Grass-Fed Beef
Low-Fat Yogurt
Roasted Turkey Breast
Soy Protein
Whey Protein Isolate
Wild Salmon


About The Author:

Matt Fitzgerald is the author of numerous books, including Racing Weight: How To Get Lean For Peak Performance (VeloPress, 2012). He is also a Training Intelligence Specialist for PEAR Sports. To learn more about Matt visit