Best High-Protein Foods for Runners

Best High-Protein Foods for Runners

by Janielle Pacio in Wildgrain Blog

By Dr. Jorge, Ph.D.

Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

If you're a runner or endurance athlete, you know how important diet is for fueling your workouts and supporting recovery after intense training. With so many options, it can be hard to know which foods to prioritize. Read on as we break down the best foods and diets for runners, including the best high-protein options to reach for before and after your workout.

What is the healthiest diet for runners? What is the best diet for runners?

The healthiest diet for runners is one that is balanced and nutritious, with a focus on fruits and vegetables, lean protein, healthy fats, and healthy carbohydrates. Running can utilize a significant amount of energy, so it is important to fuel your body properly, both before and after a run. Carbohydrates are the primary fuel source for runners, with fat playing a supporting role, particularly during longer runs. While protein is not a primary fuel source for the body, protein plays an important role in muscle growth, repair, and overall recovery. Fruits and vegetables round out a runner's diet by providing key nutrients that support bone health, muscle function, and overall wellbeing. Ultimately, the best runner’s diet is one that prioritizes nutritional variety and balance across all food groups, keeping you fueled, recovered, and ready for your next run. 

What not to eat as a runner? What foods should runners avoid?

There are certain foods that runners are advised to avoid, particularly before a run. These include foods that can cause digestive upset or dehydration, such as spicy foods, high-fat foods, high-fiber foods, caffeine, and alcohol. Over time, you'll develop a better sense of which foods trigger cramping, gas, or other digestive discomfort that can interfere with your run. Caffeine, for example, can help boost the endurance of some runners but may cause digestive issues in others. Everyone is different, so your body’s response will be the best way to determine which foods are best saved for after your workout.

Is a high-protein diet good for runners? What are the best high-protein foods for runners?

A high-protein diet is generally recommended for runners and other endurance athletes. Protein is critical to a runner's diet as it helps build and maintain muscle mass. Since muscles break down during a run, adequate protein intake is essential for muscle repair, reducing the risk of injury and supporting overall recovery. Some of the best high-protein foods for runners include lean meats, fish, eggs, beans, and nuts. For runners following a plant-based diet, options like tofu, tempeh, and lentils are other excellent high-protein choices that can support muscle recovery. For a convenient and nutritious snack, Wildgrain’s Traditional Hummus is an easy way to get in healthy fats and a boost of plant-based protein between runs, or you can choose from Wildgrain’s selection of high-protein foods.

How much protein do runners really need? Should you eat protein before or after a run?

As a general rule, runners should aim to consume around 1.4 to 1.7 grams of protein per kilogram of body weight per day. For instance, a runner weighing 175 lbs (80 kg) should aim to consume between 112 and 136 grams of protein daily. It is recommended to eat protein both before and after a run, with a greater emphasis on consuming protein-rich foods shortly after a workout to promote muscle recovery. A post-run snack or meal that combines protein with carbohydrates, such as eggs on whole grain toast (like Wildgrain’s Sourdough Whole Wheat Loaf) or a serving of hummus with whole grain crackers, can be an easy and effective way to refuel your body.

Are waffles good before a workout? Are protein waffles good before a run?

Yes, waffles can be a great pre-run meal, especially when paired with other carbohydrate-rich foods like bananas or peanut butter. A combination of carbohydrates and protein is ideal before a run, as carbohydrates can provide quick energy while protein helps to support your muscles. This makes protein waffles, like Wildgrain’s High Protein Maple Waffle, an excellent pre-run option to fuel you before you head out the door.

Should runners eat bread? What bread is best for running?

Runners should absolutely eat bread. Bread is a great high-carbohydrate option for runners, and different types of bread are better before or after a run. White bread, made from simple carbohydrates and low in fiber, is easy to digest and breaks down quickly to provide fast energy before heading out on a run. Sourdough bread, like Wildgrain’s Plain Sourdough Loaf, is another excellent pre-run bread choice, as sourdough bread is gentle on the stomach and provides sustained energy. Generally speaking, the best bread for runners is one that is either low in fiber for quick pre-run energy or high in protein to support muscle recovery post-run. Experimenting with different bread options can help you find what works best for your body and routine.

Should runners eat pasta? What pasta is best for running?

Like certain types of bread, pasta is an excellent option to help fuel you before a run or support muscle recovery afterward. White pasta, which is low in fiber and easy to digest, is an ideal choice in the hours leading up to a workout as it provides quick energy. Whole wheat pasta, on the other hand, is a better post-run option, as its higher fiber content and additional nutrients can support muscle rebuilding and overall recovery. Keeping both white pasta, like Wildgrain’s Fresh Tonnarelli, and whole wheat pasta on hand can give you the flexibility to fuel your body based on what you need. Runners can further boost protein intake and support muscle recovery by pairing pasta with other lean proteins like chicken breast or fish.

What is the best pasta sauce before a marathon? What to add to pasta sauce to increase protein for runners?

Pasta is a classic pre-marathon meal thanks to its high carbohydrate content. The best pasta sauce before a marathon is one that is light and unlikely to cause digestive upset, making a simple marinara like Wildgrain's Classic Marinara Sauce or a light olive oil the ideal choice to top your pasta. To boost protein, you can opt for a meat sauce like Wildgrain’s Sausage Ragu Sauce, or try adding lean ground meat, stirring in lentils, or blending cottage cheese into your sauce of choice for a creamy, protein-rich finish.

Where can I buy the best fresh high-protein foods online for delivery?

At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, fresh pastas, and more. Some of our popular high-protein items include Wildgrain’s High Protein Maple Waffle, Wildgrain's Truffle & Parmigiano Reggiano Ravioli, and Wildgrain’s Sausage Ragu Sauce. All of the Wildgrain high-protein foods can be found here. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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