Best Protein Powder for Runner and Endurance Athletes

woman scooping protein powder into shake cup - best protein powders for swimmers and endurance athletes

Are you an endurance athlete struggling to get enough protein to recover from all your hard training? 

Maybe you’re considering using a protein powder but don’t know which to choose. 

Whether you’re gliding through the water or pounding the pavement, protein is crucial for performance… but it can also be confusing. 

How much protein do you even need? What ingredients are best? What should you avoid?

This comprehensive guide will help you know if you are getting enough protein, how to get more, and what are the best protein powders for swimmers and endurance athletes.

Let’s dive in!… Get it?

Why is protein important for athletes? 

As endurance athletes, we like to focus on carbohydrates for fueling our long hours of training and forget protein when it comes to recovery. 

Protein is vital in building and repairing muscles, maintaining our immune systems, and improving our recovery time between workouts. 

Swimming, running, and triathlon are uniquely challenging sports because they require quickly adapting to endurance training, high-intensity intervals, and resistance training – sometimes all in one day. 

This means it is even more important to get adequate nutrition and protein to help our muscles recover and adapt to training. 

How much protein do endurance athletes need?

It’s recommended that endurance athletes get 1.2-1.7 grams of protein per kg of body weight per day (1). The exact amount will depend on the duration and intensity of training of each athlete. 

For example, a 180 lb (68 kg) college swimmer training for 2 hours multiple times a day will need about 116 grams of protein daily. A masters swimmer with the same weight that trains for 1 hour daily will need closer to 90 grams of protein per day. 

To reach these higher protein needs, endurance athletes should be taking in protein every 3 to 4 hours throughout the day. 

Benefits of protein powders for athletes 

I always recommend trying to meet your daily nutrition needs with FOOD FIRST then supplement with powders as needed. Focusing on high-protein foods, like meat, seafood, legumes, and dairy products adds more nutrients into your meals as well.

Whole food sources of protein are also much less expensive than relying on protein powders! 

Protein powders can be a great way to get additional protein if you are unable to consistently meet your protein requirements with food alone. 

Some of the signs you need more protein are muscle loss and weakness, fatigue, poor sleep, slower recovery, and poor athletic performance. 

When do I need protein? 

Our bodies don’t use protein for energy during training so it is best to use protein powders after your swim, run, or training session. 

It is important to have protein about 30-40 minutes after a workout to help our muscles recover and adapt to training.

Do protein powders cause constipation?

A high protein diet may cause constipation if you aren’t hydrating enough. Protein powders with sugar and other additives could also cause constipation so look for labels with minimal ingredients and avoid lactose if you have a sensitivity. 

The best way to beat constipation is getting enough hydration and eating a balanced diet with plenty of fruits, vegetables, and whole grains.

Incorporate protein powder in your diet

  1. Smoothies: add protein powder to your post-workout smoothie! My go-to post-workout smoothie recipe is the perfect way to get more protein!
  2. Add to your baking recipes: make protein-rich muffins and cookies next time you’re baking! 
  3. Pour over your breakfast- mix your powder with milk then add to your oatmeal or cereal
bowls of plant proteins on a blue table

What to look for in protein powders

  1. Ingredients

Look for protein powders without artificial sweeteners, sugar alcohols (eg. xylitol, erythritol), added fiber, gums, or chicory root as these ingredients may cause GI distress. 

Products that are labeled as “energizing” likely have caffeine, so be aware if you train later in the day.

  1. Amount of protein per serving

Protein powders should provide about 20-30 grams of protein per serving to help with muscle growth and repair, and also get you more bang for your buck! 

  1. Third party tested

Supplements like protein powders are not regulated by the FDA and raise a risk for banned substances in sports. Third party certifications assure that supplement labels match the contents of the product and don’t contain any banned substances. 

Look for NSF Certified for Sport or Informed Choice/Sport on the label!

  1. Leucine

Leucine is a branched-chain amino acid (BCAA) that aids in protein synthesis to improve recovery time and muscle strength. 

It is important to have 2-3 grams of leucine after exercise which can be found in protein powders or leucine-rich foods (eggs, beef, salmon, tuna, beans, nuts, etc).

  1. Flavor and Taste

I recommend trying samples of protein powders before committing to a product to make sure you like the taste and consistency. Protein powders come in a large variety of flavors so consider what you will be mixing them with before buying.

Whey Protein Powders

Whey protein is the most common type of protein powder and comes from the liquid product that separates from the curds in milk when processed. It is a complete protein, which means it has all nine essential amino acids.

Whey protein isolate vs whey protein concentrate

Whey protein isolate is the highly filtered form of whey protein and has a higher protein concentration and faster absorption rate than whey concentrate. There is almost no lactose in whey protein isolate, which makes it a great choice for athletes with lactose intolerance. 

On the other hand, whey protein concentrate is more nutrient dense than whey isolate, with higher amounts of fat and carbohydrate but with less protein. Whey protein concentrate does have lactose so it is not recommended for those with lactose intolerance. 

If you choose to use whey protein powders, the protein concentration and absorption rate in whey protein isolate makes it the best protein powder for swimmers and endurance athletes!

Recommendations 

*This post may contain affiliate links – as always I appreciate your support!

klean isolate best protein powders for runners whey

Klean Isolate

  • 20 grams of protein per serving
  • 2 ingredients: whey protein isolate and sunflower lecithin
  • NSF Certified for Sport
  • > 2 grams of leucine
  • Unflavored, vanilla, chocolate
  • $59.60 ($3 per serving)
momentous best protein powders for runners whey

Momentous Grass Fed Whey Protein Isolate Powder

  • 23 grams of protein per serving
  • 2 ingredients – whey protein isolate, Prohydrolase (proprietary enzymes for digestion)
  • NSF Certified for Sport
  • > 2 grams of leucine
  • Unflavored, vanilla, chocolate
  • $65 or $52 with subscription ($2.60 or $2.17 per serving)
agn roots best protein powders for runners whey

AGN Roots Whey

  • 25 grams of protein per serving
  • 2 ingredients – whey protein isolate and sunflower lecithin
  • Informed Sport Certified
  • 3 grams of leucine
  • Unflavored
  • $62 ($1.32 per serving) – MOST COST EFFECTIVE!
ascent best protein powders for runners whey

Ascent Whey Protein Powder

  • 25 grams of protein
  • Minimal ingredients: Whey protein isolate blend, whey protein concentrate, lecithin
  • Informed Sport Certified
  • > 2 grams of leucine
  • Unflavored, Chocolate, Vanilla Bean, Chocolate Peanut Butter, Mocha Cold Brew, Lemon Sorbet
  • $44.99 ($1.49 per serving)

Plant Protein Powders

Plant protein powders are made from various plants like soy, peas, brown rice, hemp, or other plants. This makes them a great option for athletes who avoid animal-based products or are sensitive to lactose. 

Soy is a complete protein but with a combination of different plant proteins, it is possible to get all nine essential amino acids. Plant proteins have adequate BCAAs for athletes and may have added enzymes to help with digestion and absorption.

Recommendations

garden of life best protein powders for runners plant

Garden of Life Sport Plant Protein

  • 30 grams of protein per serving
  • Made from peas, beans, and seeds – be aware it contains stevia in the flavoring
  • NSF Certified for Sport
  • > 2 grams of leucine
  • Vanilla and Chocolate
  • $47.99 ($2.52 per serving)
ascent best plant protein powders for runners

Ascent Vegan Protein Powder

  • 25 grams of protein per serving
  • Made from pea, sunflower, and pumpkin proteins – be aware of guar gum and stevia
  • Informed Sport
  • 4 grams of BCAAs – does not specify leucine content
  • Vanilla Bean, Chocolate
  • $41.99 ($2.10 per serving)
naked pea best protein powders for runners plant

Naked Pea Protein Powder

  • 27 grams of protein
  • Only 1 ingredient – yellow pea protein isolate, flavors have coconut sugar 
  • No – However, it has been 3rd party tested for heavy metals
  • > 2 grams of leucine
  • Unflavored, Vanilla, Chocolate, Chocolate Peanut Butter, Double Chocolate
  • $57.99 or $46.39 with subscription ($0.76 or $0.61 per serving) – MOST COST EFFECTIVE!

Final Thoughts

Swimmers, runners, and triathletes have higher protein needs than the average person, which can be met with a balanced diet of animal and plant proteins. If you are unable to consistently meet your protein needs with food alone, it may be time to include protein powders.

Protein powders should be used after training for muscle recovery and repair in combination with a balanced diet to get all your daily nutrients. 

When choosing the best protein powder, look for NSF Certified or Informed Choice on the label, minimal ingredients, at least 20 grams of protein, and 2-3 grams of leucine. 

Both whey and plant protein powders can be used to reach your protein and BCAA needs. 

Still unsure how to improve your nutrition game? Let’s work together to get your nutrition dialed in to push you to the finish line!

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