Protein Powders
Do runners really need protein powders? And if so, how do we use them well?
Protein powders can be especially helpful for runners in certain situations. They’re useful if you’re struggling to meet your protein needs through food. You may benefit from using them if you're vegan or vegetarian, recovering from illness or injury, trying to lose weight, needing something quick after a run, or concerned about age-related muscle loss.
When used thoughtfully, protein powders can fill nutritional gaps but they should support, not replace, a diet based on real, whole-food protein sources.
My experience
Many years ago, long before I was a nutritionist, I bought a huge tub of protein powder.
It cost a fortune.
It tasted awful.
It sat in the kitchen cupboard... and eventually I ditched it.
These days I’m much better informed about the how, what, and why of protein powders.
I know how to use them so they taste nice and support my training routine.
I know what type to choose to meet my health goals.
And most importantly, I know why I’m using them.
So let’s explore together my take on how, what, why of protein powders:
🥣 HOW: Adding Protein Powder to Your Day
Protein powders are wonderfully versatile. Sometimes hitting your daily protein target can be challenging, so adding a protein shake alongside a meal or as a snack can be a helpful addition to your food plan. I tend to use a protein powder as an ingredient i.e. I find they work best as part of a recipe for a smoothie or shake or an addition to a soup/stew/sauce.
I’ve tried protein products which you just add water to but I find they are either chalky/gloopy in texture or they have added sweeteners/flavourings which are too sugary for me. I prefer a natural protein powder and I’ll add real food ingredients.
Breakfast
A protein shake/smoothie is ideal as post-run breakfast particularly if you’re short of time. My go-to is Black Cherry & Cacao, it’s smooth and the cacao adds chocolatey luxuriousness (1 cup frozen cherries, 1tspn cacao powder, 1 scoop of protein powder and 200ml of water or almond milk).
I often use a protein powder in a smoothie with milk or plant milk or green juice. I may add frozen or fresh fruit, veggies like cucumber, spinach or leaves, and sometimes oats. I make a green juice with cucumber, lemon, ginger and apple and add a scoop of plain protein powder. It’s zingy and fresh.
You can also stir protein powders into porridge or muesli or add to homemade bounce balls or flapjack bars.
Smoothie Snack
Have before or after training for quick, targeted nutrition. Add banana, mango, pineapple, melon, oats or honey for a carb boost. I occasionally stir in protein powder to yoghurt and freeze for a dessert or make it into an ice lolly/pop. Take a look at my post “🍓 Why Smoothies Deserve a Spot in Your Runner’s Food Plan which may be helpful for you read here.
TIP: If a large smoothie seems too much for one snack eat/drink half before a run and half afterwards.
TIP: Instead of wasting ripe bananas, I cut into chunks and freeze them and they are ready to blend into a protein smoothie.
Give Main Meal Dishes a Protein Boost
The protein element of a savoury dish can be enhanced by adding unflavoured powder e.g. add to soups, stews, or sauces.
Evening Recovery
A pre-bedtime shake, especially with 1casein, may support overnight muscle repair and improve sleep quality.
TIP: Start small. Introduce protein powders slowly to let your digestion adjust, and always drink enough water to support protein metabolism.
🛒 WHAT: Choosing the Right Protein Powder
Not all protein powders are created equal. Here’s what to look for.
What to Look For in a Quality Powder
A full Essential Amino Acid (EAA) profile, not just Branch Chain Amino Acids (BCAAs)
Check ingredients, avoiding artificial sweeteners and bulking agents
No unnecessary sugars or fillers
A flavour you enjoy, or choose natural/unflavoured and customise it
A form that suits your needs: concentrate, isolate or hydrolysate
A protein with high biological value
A price that reflects quality over marketing hype
TIP: Trial individual sachets before committing to large tubs so you can taste test. Also trial a few times - give your body and taste buds time to adjust.
Demystifying Labelling
High Biological Value (BV)
A protein with high biological value (BV) means it contains all the essential amino acids (EAAs) your body needs, in the right proportions, and is easily absorbed and used by the body. If you’re using a protein powder to support recovery, muscle repair, or performance, choosing one with a high biological value means:
Your body can use it more effectively
You’ll get more benefit from smaller servings
It's easier to meet your needs consistently
Essential Amino Acids (EAA’s)
EAA’s are the building blocks of protein that your body can't produce on its own, so you must get them through food or supplements. There are 9 EAA’s - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Choosing a protein powder which includes all EAA’s will support muscle repair, recovery, energy production, and overall health, which is especially important for active people like runners.
Branched Chain Amino Acids (BCAA’s)
BCAA’s are a group of three essential amino acids - leucine, isoleucine, and valine. They are called "branched chain" because of their unique chemical structure. BCAA’s are supportive of endurance running:
Leucine helps trigger muscle protein synthesis, the process your body uses to repair and build muscle.
Isoleucine supports energy production and endurance during long runs.
Valine helps reduce muscle fatigue and supports muscle coordination.
Because they are rapidly absorbed, BCAA’s are especially useful after exercise to support muscle repair and reduce soreness.
TIP: It’s best to choose a protein powder which includes BCAA’s as part of your chosen protein powder alongside the other essential amino acids.
BCAA Caution
BCAA’s are useful, but they compete with tryptophan, which is needed for serotonin and melatonin. Overdoing it may affect mood or sleep. Avoid taking BCAA supplements on their own.
Different Forms of Protein Powders Explained:
Concentrate:
Contains around 60–80% protein, with some natural fats and carbohydrates. It's less processed and often more affordable.
Choose this one for: everyday use, general health, or if you're not too worried about a few extra carbs or fats.
Isolate:
A more refined form with about 90–95% protein and minimal fat or carbs. It’s also lower in lactose.
Choose this one for: lean muscle building, fat loss, or if you’re lactose sensitive. I choose this format every time as I’m focussed on building lean muscle mass and recovery.
Hydrolysate:
Pre-digested protein that’s absorbed very quickly by the body and may cause less digestive discomfort.
Choose this one for: rapid post-workout recovery, digestive sensitivity, or high-intensity training days.
NOTE: some protein powders are also fortified with vitamins and minerals which may provide additional nutritional value.
Food Sources of Protein Powder
People tend to choose a protein powder based on dairy based vs plant based, which may be for ethical reasons or perhaps food tolerance decisions.
The most popular protein powders include whey, pea, and soy. Whey protein (concentrate or isolate) is dairy-based and widely used for muscle repair and quick recovery due to its high quality and fast absorption. For those following a plant-based or dairy-free diet, pea and soy protein are the most common vegan alternatives. Pea protein is easily digestible and rich in BCAAs, though slightly low in one essential amino acid (methionine). Soy protein is a complete plant protein but may not suit everyone due to its effect on hormone balance. Other plant-based options include rice, hemp, and pumpkin seed protein, all vegan-friendly, though not always complete proteins on their own. These are often chosen for their digestibility, added nutrients, and compatibility with specific dietary needs.
🔍 WHY: Benefits of Protein to Runners
Support for Body Composition
Protein can support fat loss and muscle retention, while helping you feel fuller for longer. Adding a powder to a smoothie or having a shake as a snack can help maintain lean mass during weight loss.
Muscle Maintenance After Running
Distance running can break down muscle. Protein is essential in the 24-hour window post-run to support repair and maintenance.
Blood Sugar and Hormonal Balance
Protein helps regulate insulin and stabilise blood sugar, supporting energy, body composition, and hormone health.
Meeting Daily Protein Needs
Your body can’t store amino acids, so consistent intake matters. Protein supports immune function, metabolism, bone health, and muscle recovery.
Recovery and Repair
Most powders include a complete amino acid profile, including BCAA’s, which supports muscle repair and recovery.
You can support all of the above by eating food sources of protein, however protein powders made into shakes or smoothies are quick, convenient, portable, and easy to digest. Ideal for busy schedules or those with sensitive digestion.
🍽️ FOOD FIRST, Always
A whole food plan should provide not only protein but healthy fats, carbohydrates, also fibre, phytonutrients, and a wide range of essential vitamins and minerals. Whenever possible, build the protein in your your meals around:
Animal proteins: fish, poultry, eggs, quality red meat
Plant proteins: lentils, chickpeas, tofu, grains, nuts and seeds
Bonus: even vegetables contribute a little protein
If you eat a varied and balanced diet, you may not need a powder at all.
If you’d like to read more about protein foods and protein targets I share more in my book EAT TO RUN.
Final Thoughts
While protein powders can be a helpful part of a runner’s food plan when used with purpose, it’s important to be aware of potential drawbacks. Overuse can lead to reliance on supplements at the expense of real, nutrient-rich foods, so it's best to use them strategically rather than habitually. Some people may also experience digestive upset, such as bloating or wind, particularly with lower-quality or dairy-based powders. The key is to choose carefully, use mindfully, and always keep your foundation in whole, real food.
Most of all, I know why I’m using them. And I hope now, you’ll be able to choose a protein powder to suit you too.
P.S. When choosing a protein powder, be prepared to pay for quality. Cheaper products often contain fillers, artificial sweeteners, or low-grade protein sources that may not support your health or training goals. Don’t be swayed by bold marketing claims or flashy packaging, always check the label, understand the ingredients, and choose a product that aligns with your needs, not just the hype. Quality matters more than clever advertising.
Casein is a slow-digesting protein found in milk that provides a steady release of amino acids, making it ideal for supporting muscle repair overnight or between meals. Some brands of protein powder include casein.