2 min
Protein is often associated with strength training and muscle growth, and it’s just as crucial for runners and endurance athletes too. Whether you’re logging miles for a 5K or training for a longer race, protein is essential for muscle repair, energy balance, and overall recovery. At Torque, we help all types of athletes and members fuel intentionally, and protein is a key part of that plan. Let’s talk a little bit about runners, since our Couch to 5K folks have kicked off the program!
Running causes microtears in your muscle fibers, especially during longer or high-intensity efforts. Protein is what your body uses to repair and rebuild those muscles, helping you come back stronger after each workout.
💡 Why It Matters:
✅ Reduces post-run soreness and muscle fatigue.
✅ Helps prevent injury by keeping muscles strong and resilient.
✅ Supports lean muscle maintenance even during high-mileage weeks.
🔥 Torque Tip: Add 20-40g of protein within an hour after your run to optimize recovery.
While carbs are the primary fuel source for endurance, protein helps your body preserve muscle and stay balanced during long runs or tough training cycles.
💡 How It Helps:
✅ Prevents muscle breakdown when glycogen stores run low.
✅ Provides a backup fuel source in longer sessions.
✅ Supports stamina and training consistency over time.
🔥 Torque Tip: During high-volume training, aim for 1-1.6g of protein per lb of body weight daily to support performance and recovery.
Endurance athletes are at higher risk of hormonal disruptions and suppressed immunity, especially if under-fueled. Protein plays a key role in supporting immune health and regulating hormones impacted by intense training.
💡 Key Benefits:
✅ Helps your body recover from physical stress.
✅ Balances hormones like cortisol and insulin.
✅ Supports immune function to help prevent illness during peak training.
🔥 Torque Tip: Don’t just focus on carbs—protein is essential for keeping your whole system in balance.
Quality matters. Focus on lean, whole-food proteins and supplement when needed to hit your intake goals.
💡 Top Picks:
✅ Ascent Protein Powder – Fast-digesting and easy to absorb post-run.
✅ Eggs and egg whites 🍳
✅ Chicken, turkey, or lean beef 🍗
✅ Greek yogurt or cottage cheese 🍓
✅ Tofu, tempeh, or legumes for plant-based options 🌱
💡 Post-Run Recovery Options:
✅ Protein smoothie with Ascent Protein, banana, and almond milk 🥤
✅ Greek yogurt with berries and granola 🍓
✅ Scrambled eggs and toast 🍞
✅ Chicken and rice bowl with roasted veggies 🍛
🔥 Torque Tip: Add protein to every meal and snack to make hitting your daily goal easier.
🔥 Torque Tip: If you don’t feel like eating right away, a shake is a convenient way to get your protein in fast.
If you want to stay strong, recover faster, and perform your best, protein must be part of your nutrition strategy. No matter your running goals, giving your muscles the nutrients they need makes all the difference.
There’s still time to join in on our 6 week Couch to 5K program! Register here and we will get you into the Facebook group and email list right away!
#ProteinForRunners #EnduranceFuel #CrossFitTorque #StrongerEveryDay
-Amanda
Chat with a coach to learn more about what program will fit your lifestyle and your goals.
