Protein 101: By Emily Hoy

Protein 101

If you’ve been overwhelmed by protein and ensuring you’re getting enough, you are not alone! Here is a guide to help you understand protein and how it can help you meet your goals.

What is protein:

Protein is one of the three macronutrients that our body needs to function. It is comprised of compounds called amino acids, some of which our bodies can synthesize, or make on our own. The others are essential amino acids, meaning it is essential to have them in our diets. Luckily, most food sources of protein contain both, so you don’t need to worry about making sure to get your essential amino acids (phew)! When we think of the importance of protein, we typically think of building our muscles… but protein has several other benefits, including supporting bone health, keeping us fuller for longer, which aides in weight management, improves blood pressure, tissue recovery, supporting healthy skin, hair, and nails, and can help with improved brain functioning. Not sold yet? Protein can also help improve metabolism and can even help us age more healthfully!1,2

Sources of protein:

Luckily for us, there are a number of great sources of protein! Typically, we think of animal-based products, like chicken, beef, turkey, fish, eggs, and dairy. Lean-meat options are a high in protein and lower in calories and saturated fats, check out 80/20 or 90/10 options! Plant-based protein sources include beans, nuts, seeds, lentils, and soy products. A serving of tofu (3.5 oz) has 17g of protein, making it a great plant-based protein source.3  Start your morning off right with a high protein smoothie with your favorite fruit, Greek yogurt, flax seeds, and your favorite type of milk.

How much do I need as a runner:

The average adult needs 0.8 g/kg of bodyweight per day. Adults over 60 need 1 g/kg bodyweight. As runners, we need a little more for proper muscle growth and recovery! A range of 1.4-1.7 g/kg daily is recommended, according to the Academy of Nutrition and Dietetics.4 

To calculate a range right for you, we have to do some math… 

First, take your weight in pounds and convert it to kg by 2.2. 

Ex: 150 lbs / 2.2 = 68.2 kg

Then, calculate the recommended range for protein as runners.

Ex: 68.2 kg bodyweight x 1.4 g protein = 95.5 g

68.2 x 1.7 g protein = 116g

For a 150 lb runner, 95-116 g of protein is a good daily range

Not interested in numbers? You may be able to meet your protein goals by ensuring you have at least one protein portion at each meal and snack. 

Protein supplements:

While it is important to get our protein from whole food sources, protein supplements like shakes, powders, and bars can be helpful to meet your protein needs. The word “supplement” is key; these options should be supplementing your diet, not replacing any whole food sources. When choosing a protein supplement, check for added sugars on the nutrition facts label, as these are often added to hide that protein-y taste. 

1. Loyacono, S., Protein may help boost weight loss and improve overall health. Kansas University Medical Center. February 21st, 2025. https://www.kumc.edu/about/news/news-archive/protein-benefits.html#:~:text=A%20high%2Dprotein%20diet%20promotes%20muscle%20maintenance%20and,with%20a%20balanced%20diet%20and%20regular%20exercise. 
2. Gunnars, K., Meacham, J., 10 Science-Backed Reasons to Eat More Protein. Healthline Nutrition. February 18th, 2025. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#muscle 
3. Petre, A., Tofu: Health Benefits and Risks. Healthline Nutrition. January 10th, 2025. https://www.healthline.com/nutrition/what-is-tofu