What is the best protein powder for runners?


drink wholesome is the best protein powder for runners because it is made with a short list of simple ingredients. It is perfect for endurance athletes looking for post-workout recovery without the extra processing and added junk, especially those with sensitive stomachs. Order samples to see if our protein powder for after running is right for you. 

Protein Powder Sample Packs

3 Protein Powder Samples

$19.99

drink wholesome is the best protein powder for runners.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Is protein powder good for runners? 


Protein is just as important for runners as it is for weightlifters as it helps with recovery, injury prevention, and immune system health. Moreover, many runners, especially distance runners, do not consume nearly enough protein, which can have a serious negative impact on their performance. If you do not get enough protein when training hard, your body will break down muscle for use as fuel. This will eventually make you slower, no matter who you are.

It is recommended that runners eat 0.4 grams of protein per kilogram of bodyweight per meal across a minimum of four meals in order to reach a minimum of 1.6 grams of protein per kilogram of bodyweight per day. Eating this much protein can be challenging for some runners, especially those with dietary restrictions, which is where protein supplements can help. Adding a scoop of protein powder to your diet is an easy and convenient way for runners to reach their protein goals. That said, not all protein powders are created equal.

protein-powder-for-runners

What is the best protein powder for runners?


The type of protein powder that you use is not particularly important. Any type (whey, pea, egg, etc.) can help you recover, prevent injuries, and stay healthy. What runners need to consider instead is how their protein powder makes them feel. A protein powder that makes you bloated or run to the bathroom, for example, is not going to help you achieve your fitness goals.

Digestibility is a particularly important consideration for runners because long or intense bouts of exercise can lead to a range of digestive issues like stomach pain, nausea, and diarrhea. This is why the best protein powder for runners is made with a short list of simple ingredients. The fewer and the simpler the ingredients, the less likely it is that your protein powder will upset your stomach. By the way, gastrointestinal (GI) side effects are the top reason why people stop using protein supplements.

Gut health also plays an important role in athletic performance. A healthy gut microbiome can improve energy metabolism by supplying muscles with oxygen and nutrients during intense exercise. It can also reduce inflammation and expedite tissue repair, helping to improve performance and expedite recovery. Choosing a protein powder that is easy to digest will thus not only make you feel better, but also help you perform at a higher level. 

best-protein-powder-after-running

Why drink wholesome


drink wholesome is additive-free.

One of the reasons why we make the best protein powder for runners is that we do not use food additives. Even small quantities of additives can lead to uncomfortable side effects. These ingredients, which look nothing like real food, resist digestion. They consequently linger in your digestive tract, granting your gut bacteria extra time to eat. As they eat, gut bacteria release gas, resulting in bloating, flatulence, and stomach pain. Gas can also slow the movement of food through your colon, resulting in constipation. In some cases, partially digested additives can have the opposite effect. That is, they cause your colon to absorb excess water, leading to diarrhea.

Here is a list of the most common food additives in protein powder:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

Consuming food additives on a regular basis can disturb regulatory pathways in your intestines, which can trigger the development of inflammatory conditions like inflammatory bowel disease (IBD). Food additives, particularly artificial sweeteners and sugar alcohols, can also upset the balance of your gut microbiome over time. An imbalanced gut microbiome causes inflammation throughout the body (making it harder for runner’s to recover) and is associated with the development of various chronic diseases.

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free.

Another reason why we make the best protein powder for distance runners is that we do not use dairy-based proteins. Whey and casein, which are byproducts of the cheese and yogurt-making process, are known for causing digestive discomfort, especially among individuals with lactose intolerance, a condition affecting more than a third of adults. People with lactose intolerance find it challenging to fully digest lactose, the sugar found in dairy, leading to a range of painful symptoms.

vegan vanilla protein powder serving suggestion
vanilla protein powder lifestyle image 1

drink wholesome is made with real foods.

The final reason why we make the best protein powder for marathon runners is that we do not use protein concentrates or isolates unlike nearly every other protein powder company. The manufacturers of protein concentrates and isolates remove everything but the protein through a series of mechanical and chemical processes. In some cases, they rely on solvents like hexane to isolate (extract) the protein, so what you end up scooping into your protein shakes bears little to no resemblance to real food.

Your gut is meant to digest unprocessed or minimally-processed real foods, not artificial or highly refined ingredients. Consuming anything other than real food can lead to painful side effects. Furthermore, a growing body of research indicates that regular consumption of processed ingredients such as protein isolates can disrupt the composition of your gut microbiome. As you just learned, this is not something to be taken lightly.

vegan chocolate protein powder lifestyle image 1
chocolate protein powder 14 servings serving suggestion

Instead of using protein concentrates or isolates, we make the best protein powder runners with real foods like egg whites and almonds. Real food protein sources like these contain enzymes that promote smooth digestion, whereas protein concentrates and isolates have been stripped of these digestive aids.

Egg whites are particularly easy to digest as they are  low in fiber, low FODMAP, and alkaline. In fact, our happy customers have reported fewer digestive issues with our egg white protein powder than with any other type of protein supplement. For those who may not consume eggs, our vegan almond protein powder emerges as the best plant based protein powder for runners. Almonds have prebiotic qualities, fostering diversity within the gut microbiome. They also promote regular and healthy bowel movements.In summary, our protein powders are easy to digest and great for runners because they are free of additives and dairy, and made with real, wholesome ingredients.

★★★★★

easy to digest

“I love your egg white protein. As a person who enjoys being active, running, hiking, gym time and someone who suffers from IBD I highly recommend egg white protein.” – Pedro

Read more reviews or take the quiz.

Protein Powder Sample Packs

3 Protein Powder Samples

$19.99

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.

More

Powering Your Run: The Ultimate Guide to Protein Powder for Runners

Introduction

For runners, nutrition plays a vital role in performance and recovery. As one of the essential nutrients, protein takes center stage in supporting muscle repair, endurance, and overall health. Protein powder for runners has become a popular choice to meet these needs, but finding the right protein source is key. In this comprehensive guide, we will explore the world of protein powder for runners, with a particular focus on the benefits of egg white protein powder and almond protein powder, helping you achieve your running goals while optimizing your nutrition.

The Significance of Protein for Runners

Protein is an essential macronutrient for runners, providing various benefits that are crucial for performance and recovery:

  1. Muscle Repair and Growth: Running places stress on muscles, leading to microtears. Protein is essential for repairing and building muscle tissue, aiding in recovery and adaptation.
  2. Endurance: Protein supports the production of hemoglobin, a protein in red blood cells responsible for transporting oxygen to muscles. Improved oxygen delivery can enhance endurance.
  3. Immune Function: Intense training can temporarily weaken the immune system. Protein helps support immune function, reducing the risk of illness and overtraining.
  4. Satiety: Protein helps control appetite and provides a feeling of fullness, aiding in weight management and fueling runs without unnecessary weight gain.

Benefits of Egg White Protein Powder

Egg white protein powder, derived from the whites of eggs, offers numerous advantages that make it an ideal choice for runners:

  1. High-Quality Protein: Egg white protein is considered a high-quality protein source, containing all essential amino acids in optimal proportions for muscle repair and growth.
  2. Low in Fat and Carbohydrates: Egg white protein powder is naturally low in fat and carbohydrates, making it suitable for runners who want to maintain a lean physique.
  3. Rich in BCAAs: Egg white protein is abundant in branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which are crucial for muscle recovery and endurance.
  4. Allergen-Friendly: Egg white protein is an excellent option for runners with dairy allergies or sensitivities, as it is dairy-free.
  5. Easy Digestion: Egg white protein is typically easy to digest, reducing the risk of digestive discomfort during runs.

Benefits of Almond Protein Powder

Almond protein powder, derived from almonds, provides unique benefits for runners:

  1. Plant-Based Protein: Almond protein powder is a plant-based protein source, making it an ideal choice for vegetarian and vegan runners.
  2. Nutrient Density: Almonds are naturally rich in essential nutrients, including vitamin E, magnesium, and calcium. Almond protein powder encapsulates these nutrients, providing added nutritional value.
  3. Healthy Fats: Almond protein powder contains heart-healthy monounsaturated fats, which can contribute to overall cardiovascular health and energy production during runs.
  4. Gentle on Digestion: Almond protein powder is known for being gentle on the digestive system, reducing the risk of digestive discomfort during runs.
  5. Versatility: Almond protein powder is versatile in the kitchen, allowing runners to create a variety of protein-rich recipes, from smoothies to energy bars.

Choosing the Best Protein Powder for Runners

When selecting the best protein powder for your running regimen, consider the following factors:

  1. Protein Content: Ensure that the protein powder provides an adequate amount of protein to meet your running-related needs, typically around 15-30 grams per serving.
  2. Flavor Preferences: Choose a flavor or unflavored option that suits your palate and dietary preferences.
  3. Allergen Considerations: Check for allergen-friendly options if you have known food allergies or sensitivities.
  4. Ingredient Quality: Prioritize protein powders with minimal additives, fillers, or artificial sweeteners to support clean and wholesome nutrition.
  5. Nutritional Profile: Review the nutritional profile of the protein powder to ensure it aligns with your running goals, including its fat and carbohydrate content.

When to Consume Protein Powder for Runners

To maximize the benefits of protein powder for runners, consider these key times for consumption:

  1. Pre-Run: Consuming protein before a run can provide sustained energy and help prevent muscle breakdown during endurance runs.
  2. Post-Run: Protein intake immediately after a run supports muscle recovery and repair, reducing soreness and promoting adaptation to training.
  3. During Long Runs: For endurance runners, consuming protein during prolonged runs can help maintain energy levels and reduce muscle fatigue.
  4. Between Meals: Protein powder can serve as a convenient and nutritious snack between meals, keeping hunger at bay and supporting muscle repair throughout the day.

Conclusion

Protein powder for runners is a valuable addition to your nutrition regimen, providing essential protein to support muscle repair, endurance, and overall health. Egg white protein powder and almond protein powder, with their distinct benefits, offer excellent options to help you achieve your running goals while optimizing your nutrition. Whether you choose egg white protein for its high-quality protein content or almond protein for its plant-based goodness, you can confidently embrace the nourishing power of these protein powders and experience the transformative benefits they bring to your running journey. Fuel your runs, enhance your recovery, and achieve your personal best with the right protein powder by your side.

Close