RUN FUEL · NUTRITION
How much protein
does a runner need?
Get your personalised daily protein target based on your body weight, running load and recovery goals.
01 / Your details
For adults aged 18+
02 / Your training
Your daily protein target
112
g / day
Suggested range: 98–126 g/day
1.6 g per kg body weight
98 g
Lower end / day
112 g
Daily target
126 g
Upper end / day
Your protein distribution
Per meal or feeding
28 g
Post-run recovery target
20–30 g
Weekly protein target (average)
784 g
Spread protein across the day. Include carbohydrates after demanding runs too, to replenish glycogen and support recovery.