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Protein powders are a multi-million dollar industry, consumed by everyone (from heavy-lifting bodybuilders to distance runners) and advertised everywhere (from public transport to social media ads). Protein shakes have become a post-exercise staple for athletes of all shapes and sizes.
‘Their main advantage is convenience,’ says Renee McGregor, a performance and clinical dietician. ‘They are portable and useful in situations where food availability is limited or when an individual struggles to consume real food before or after a workout.’ So for example, in your drop bag after a race, or in your gym bag if you don't have time for a proper meal before heading back to the office.
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How much protein do I need?
It's always been a general rule of thumb that recreational athletes need about 0.8-1g of protein for each kilogram of body weight a day to maintain muscle mass. So, if you weigh 77kg , you’ll want about 77g daily.
However, if you’re an athlete or you exercise intensely for 10 or more hours a week, you probably need more to help repair and build your muscles. The American College of Sports Medicine recommends around 1.2-2g of protein/kg of body weight for serious athletes.
A recent review of 82 studies on how much protein is needed when resistance training found that a much higher dose – 1.5 g per kilogram of body weight – was the appropriate amount of total protein intake for maintaining and augmenting muscle strength. That's a hefty dose – for a 60kg person that's 90g per day. To get that from food, you would need to eat three chicken breasts (at an average of 27g of protein) or 14 eggs (at 6.4g per egg). So for someone even trying to get near that goal, it would be much more achievable and indeed economical to take a protein powder.
What about additives in protein shakes?
Many brands will add ingredients or supplements to their products that they claim may further assist your recovery. Some of these are simply enhanced concentrations of the amino acids already present in the ingredients, such as glutamine or leucine. Other powders add creatine, though evidence is still mixed as to what extent this benefits endurance athletes.
Finally, in most powders you’ll likely find a significant carbohydrate content. A 3:1 to 4:1 ratio of carbohydrate to protein has been shown to optimise recovery, but also adds calories. If you don’t want to load up on sugar, stick to straight protein and add your carbs by blending with a banana, some oats, berries and other natural carb sources.
How we selected
To find the best protein powders for runners, we began by reviewing the market with guidance from leading sports dietitian Renee McGregor, narrowing down the products most relevant to runners – from traditional whey blends to plant-based options.
Our shortlist was then tested by a panel of Runner’s World editors who scored each one on taste, texture, mixability and overall nutritional profile. We also considered how each product supported post-run recovery and satiety. Real-world testing played a key role, with our panel using the powders after long runs and hard sessions to assess how they performed in context. The products below were selected based on a combination of taste test results, nutritional value and usability.
The best protein powder for runners
Here’s a look at various types of protein powders and their respective strengths and weaknesses:
1. Whey
Optimum Nutrition Gold Standard 100% Whey Protein - Double Rich Chocolate
Protein per serving: 24g
Carbs per serving: 1.6g
Calories per serving: 116kcal
Protein per serving: 26g
Carbs per serving: 4.9g
Calories per serving: 132kcal
Protein per serving: 22g
Carbs per serving: 2.7g
Calories per serving: 114kcal
Protein per serving: 20g
Carbs per serving: 3.9g
Calories per serving: 123kcal
Protein per serving: 23g
Carbs per serving: 2.7g
Calories per serving: 113kcal
What is it? The most popular, go-to protein powder, whey is a by-product of the cheese-making process. Once the milk used is quality tested, enzymes are then added to separate the more solid curd from the liquid whey, which is then pasteurised, and the protein itself concentrated.
'Whey is the most tested [of the protein shakes] and the benefits of it are that it’s quickly absorbed into the body and so can stimulate muscle-protein synthesis quickly,' says McGregor. But do be aware when choosing your protein powder that you might wish to look for one with a lower sugar content – some whey shakes are full of the sweet stuff. And like casein, whey is of course not a vegan product.
A recent study on synthesis using whey, casein and soy concluded that "simulation of MPS in young men is greater after whey hydrolysate or soy protein consumption than casein both at rest and after resistance exercise [unilateral leg resistance exercise]; moreover, despite both being fast proteins, whey hydrolysate stimulated MPS to a greater degree than soy after resistance exercise".
Another study looked at two groups of ‘well trained endurance athletes’. The groups continued their usual training during the two-month study period, only one group supplemented with 30g of whey protein per day, within 30 minutes of doing their training sessions, while the other did not. The results were firmly in favour of using whey. That group gained leg muscle, while losing body fat, and also improved aerobic speed while experiencing less fatigue – all useful metrics for runners. The control group, by contrast, registered no changes.
Whey also contains a high proportion of leucine, the amino acid thought to be the most important in boosting recovery and performance. So whey — if you can tolerate and indeed want to consume diary - does seem to be the gold standard.
2. Pea
Protein per serving: 30g
Carbs per serving: 2g
Calories per serving: 154kcal
Protein Works Vegan Wondershake
Protein per serving: 20g
Carbs per serving: 1.9g
Calories per serving: 94kcal
33Fuel 33 Fuel Premium Protein
Protein per serving: 20g
Carbs per serving: 15.5g
Calories per serving: 155kcal
Myprotein Pea Protein Isolate
Protein per serving: 22g
Carbs per serving: 3.1g
Calories per serving: 122kcal
Protein per serving: 20g
Carbs per serving: 3.8g
Calories per serving: 122kcal
What is it? Pea protein is dairy-free, so it’s a good choice for those with lactose intolerance or following a vegan diet. It’s also a complete protein, meaning it contains all nine essential amino acids (those that can’t be made by the body itself, and so must come from diet).
'Pea protein is a good alternative for those individuals who are avoiding animal-based proteins,' says McGregor. 'It is as close as you are going to get [in a non-dairy product] to the branched-chain amino acids found in whey.'
3. Brown rice
Protein per serving: 24.3g
Carbs per serving: 1.2g
Calories per serving: 129kcal
Protein per serving: 24g
Carbs per serving: 1.1g
Calories per serving: 112kcal
What is it? Another option for vegans, or those with dairy allergies, is brown rice protein. Some studies have shown it to be very effective in building muscle and aiding recovery, as well as providing fibre. But it is more slowly digested than whey protein.
'Rice itself is not hugely high in protein and lacks some of the essential amino acids,' says McGregor. 'If I had to make a suggestion for a plant-based alternative, I would suggest pea, instead.'
4. Soy
PhD Nutrition PhD Smart Plant Protein Powder
Protein per serving: 20g
Carbs per serving: 2g
Calories per serving: 93kcal
Protein per serving: 23g
Carbs per serving: 1.8g
Calories per serving: 105kcal
Pulsin Soya Protein
Protein per serving: 27g
Carbs per serving: 0.3g
Calories per serving: 177kcal
What is it? While the benefits of soy protein are sometimes disputed – and there are many myths in circulation about it, including that it affects estrogen levels – there are plenty of great-tasting, muscle-building soy protein options on the market these days.
This vegan protein comes from defatted soy flour and has been used for many decades. After processing, it can contain up to 90% protein content and has a relatively neutral flavour, meaning it's great for mixing into smoothies, shakes and other protein recipes.
5. Spirulina
TheHealthyTree Company Organic Spirulina Powder
NATURYA Naturya Organic Spirulina Powder
What is it? Spirulina contains sources of all nine essential amino acids and is highly absorbable. In its dry-weight form, spirulina is a whopping 60-70% protein, but in terms of the amount you ingest from a supplement, it’s only about two grams.
'You would have to take on a huge serving to get the same protein benefits of some of the others on this list,' says McGregor. However, thanks to spirulina’s phycocyanin content, it does have powerful antioxidant qualities.
When should runners reach for a protein shake?
There’s simply no need to reach for a protein shake after every run. 'The only time I would recommend them is if there is going to be a substantial gap between finishing your run and eating your next meal, or if you’re planning on a further training session within 12 hours,' says McGregor.
If you are having a shake, try to consume it within 30 minutes of finishing your run. During this ‘magic window’, the body takes up the nutrients at a quicker rate to kick-start your postrun repair and recovery.
Are all protein powders safe to consume?
While protein powder is unlikely to cause anything more than an upset stomach, there are some issues runners should look out for. Some brands have been shown to contain illegal-for-sport substances (and even pharmaceutical drugs!).
Elite athletes, of course, must be very sure not to consume any supplements that contain banned supplements. But anyone can look for products with the ‘NSF Certified for Sport’ or ‘GMP Good Manufacturing Practices’ tag to make sure they are getting a protein that is properly sourced and free of banned substances. The WADA list of prohibited substances is a good place to start too.
Yanar was our former health and wellness tester.
