Plant-Based Protein for Runners: Benefits & Dosage

Key Takeaways

• Plant-based protein isn't just for yogis and smoothie lovers, it’s actually a powerful ally for runners. It helps your muscles recover faster and keeps inflammation in check after tough workouts.

• Most runners need around 1.2 to 1.8 grams of protein per kilogram of body weight each day. If you’re running plant-powered, you might want to aim a bit higher to make up for how your body absorbs it.

• You’ve got plenty of great options: lentils, chickpeas, almonds, chia seeds, quinoa, and, of course, plant-based protein powders make it super easy to hit your protein goals.

• Want to make the most of it? Combine different plant proteins to give you all the essential amino acids your muscles need to recover strong.

• And if you want a quick, clean, no-fuss way to refuel? LiveGood Organic Complete Plant-Based Protein packs pea and hemp proteins plus 26 essential nutrients, so you’re not just recovering, you’re powering up for your next run.

Introduction to Plant-Based Proteins for Runners

More and more runners are turning to plant-based proteins to boost performance, recover faster, and stay aligned with their health and lifestyle goals. And the cool part? These plant-powered options are packed with benefits beyond the basics.

Why Plant-Based Proteins Matter for Runners

Running takes a real toll on your muscles and joints, which makes recovery fuel absolutely essential. Plant proteins, like those in beans, lentils, seeds, and nuts, bring in the key amino acids your body needs to rebuild stronger.

Plus, they come with a bonus load of fiber, vitamins, and minerals that help you stay energized and healthy from the inside out.

Beans, lentils, and seeds are packed with plant-based protein and amino acids to repair muscles and keep runners going strong.

Overview of Protein Needs in Endurance Sports

If you’re putting in the miles, your body needs more than the average amount of protein. Most endurance runners need around 1.2 to 2.0 grams of protein per kilogram of body weight daily. 

So if you’re around 70 kg or 155 lbs, that’s roughly 84 to 140 grams of protein a day. With the right mix of plant-based foods, it’s easier than you think to hit those numbers and feel great doing it.

Benefits of Plant-Based Protein for Runners

Muscle Repair & Growth

After a long run, your muscles need a helping hand. Plant-based proteins deliver the key amino acids to repair those tiny muscle tears, helping you recover faster and stay injury-free. Mixing different sources keeps your muscle-building game strong.

Reduced Inflammation & Oxidative Stress

Long runs can leave you feeling sore and stiff, thanks to oxidative stress. But don’t worry, plant proteins are full of antioxidants like vitamins C and E and other compounds that fight inflammation and help your body recover quicker, so you can keep going strong.

Gut Health & Nutrient Absorption

A happy gut means better running performance. The fiber in plant proteins from legumes and grains supports a healthy microbiome, so you digest food smoothly and absorb all those vital nutrients to keep you energized for those long miles.

Lean Body Composition & Cardiovascular Health

Want to run faster? Your heart and body need to be in sync. Plant proteins help support a leaner body, improve cardiovascular health, and boost your oxygen efficiency, all of which lead to better performance on the track or trail.

Plant protein supports a lean physique and a healthy heart, which are key components for peak running performance.

Environmental & Ethical Considerations

Running on plants isn’t just good for you, it’s good for the planet, too. Many runners choose plant-based proteins because they align with their values, reducing their environmental impact and supporting more ethical choices in food.

Combining Proteins for Completeness

Animal proteins come fully loaded with all essential amino acids, but most plant proteins miss a few. No worries, though—you don’t need to be a food-combining wizard at every meal. 

Just mix things up throughout the day. Pair rice with beans or lentils with quinoa or pita chips with hummus, and you’ll cover all your bases without overthinking it.

Protein Dosage Recommendations for Runners

General Guidelines

The usual RDA of 0.8 g/kg just doesn’t cut it for runners. Most endurance runners need between 1.2 to 1.8 grams of protein per kilogram of body weight each day.

A good place to start? 1.4 g/kg/day, then tweak it based on your workouts, recovery, and goals.

Timing & Distribution

Spread your protein out; think 20 to 30 grams at each meal to keep muscle recovery humming all day long. And don’t skip that post-run window. 

Aim to refuel with protein within 30 to 60 minutes after your run to boost muscle repair and top off your glycogen stores.

Sample Plant-Based Nutrition Plan for Runners

Kick off your morning with creamy quinoa porridge in almond milk, topped with berries, almond butter, and chia. It’s delicious and packed with protein. Mid-morning, whip up a smoothie with banana, spinach, pea protein, and flaxseeds to refuel fast. 

Start strong with quinoa porridge, berries, almond butter, and chia seeds. 

Lunch? A fresh chickpea salad loaded with greens, avocado, seeds, and a drizzle of tahini does the trick. In the afternoon, a handful of trail mix keeps you going without slowing you down. For dinner, dig into a hearty tofu stir-fry with colorful veggies and brown rice to finish the day strong. 

Adjust your portions if you're training hard—you’ll need the extra fuel!

Practical Tips for Plant-Based Runners

Mix it up with different plant proteins to keep your muscles happy. Protein powders are your quick fix when life gets busy, especially right after a run. Pay attention to how your body’s recovering and tweak your intake as needed. 

Stick with whole, natural foods when you can, and ease up on fiber before runs if your gut tends to act up. And if you’re training for something big, a sports dietitian can help you dial in your nutrition like a pro.

Run Further, Recover Faster with LiveGood 

If you're clocking miles, you already know recovery is everything, and LiveGood Organic Complete Plant-Based Protein has your back. This isn’t just another shake—it’s clean, plant-powered fuel made to help you bounce back faster and stay strong for your next run.

LiveGood Plant Protein supports faster recovery and steady energy—the perfect fuel for runners who go the extra mile.

We packed it with organic pea protein for all nine essential amino acids and those all-important BCAAs your muscles love after a workout. Then we added organic hemp protein to bring in antioxidants, fiber, and healthy fats that help keep your joints happy and your energy steady.

And it doesn’t stop there. With 26 essential vitamins and minerals; like vitamin B for that natural energy boost, iron for muscle support, and iodine to keep your metabolism firing—you’re getting more than just protein. You’re giving your whole body a lift.

It’s super easy to use, too. Just mix a scoop into water or smoothie and enjoy. It’s perfect right after your run or any time you need a quick, tasty pick-me-up.

Your legs do the work. Let LiveGood handle the recovery.

Try LiveGood Organic Complete Plant-Based Protein today!

Frequently Asked Questions (FAQ)

How much plant-based protein should a runner consume daily?

Runners should aim for 1.2 to 2.0 grams of protein per kilogram of body weight each day. For a 70kg or 155lbs runner, that’s about 84 to 140 grams of protein, depending on your training intensity and goals.

Are plant-based proteins sufficient for muscle building?

Absolutely! Plant-based proteins can totally support muscle building. The key is combining different sources to get a complete amino acid profile. Think beans and rice or hummus and whole-grain bread for that perfect balance.

How can runners ensure they're getting complete proteins?

The trick is mixing up your plant-based foods throughout the day. A combo like lentils and quinoa or a snack of nut butter and whole-grain bread will give you all the amino acids you need.

What are some common plant-based protein misconceptions?

Some people think plant-based proteins are incomplete, hard to get enough of, or lacking in nutrients. But when done right, a plant-based diet checks all the boxes for protein and other essential nutrients.

What makes LiveGood Organic Complete Plant-Based Protein suitable for runners?

LiveGood Organic Complete Plant-Based Protein combines organic pea and hemp proteins to give you a complete amino acid profile with essential BCAAs for muscle repair. Plus, it’s packed with 26 vitamins and minerals, making it the perfect post-run fuel to boost recovery and performance.