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9 Best Protein Powders for Runners (2023 Updated)

Supplements Considered 21
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Considered
Hours of Research 79
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Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: August 21, 2023
We personally test every product featured in our reviews and guides. By ordering products anonymously and getting a group of independent testers, we are able to get first-hand experience and provide data-driven recommendations. Learn more.

Every single person that I coach who gets into running quickly tends to become hooked on the drive to improve performance. But so many runners completely ignore sports supplements like protein powders.

When I recommend them to my clients, I often get push-back because they believe post-workout recovery drinks are only needed for endurance athletes and bodybuilders.

In reality, every runner can gain a lot of benefits from protein powders to improve their training performance and recovery times.

So I put together a guide on the best protein powders that I currently recommend to my clients, along with some important information on how they can help you achieve your goals.

Editor's Choice
Transparent Labs Grass Fed Whey protein product
Transparent Labs
Protein per Serving
28g
Taste
5.0
Ingredients
5.0
Price
5.0
Overall Score 5.0
5.0
Click For Best Price
#2nd Best Choice
Ladder Whey Protein supplement product
Ladder
Protein per Serving
26g
Taste
5.0
Ingredients
4.6
Price
4.4
Overall Score 4.7
4.7
Click For Best Price
#3rd Best Choice
Orgain Organic Plant-Based Protein Powder
Orgain Organic
Protein per Serving
21g
Taste
4.8
Ingredients
4.8
Price
4.2
Overall Score 4.6
4.6
Click For Best Price

Top Protein Powders for Runners (September 2023)

1 - Transparent Labs Whey Protein (Editor's Choice)

Transparent Labs Grass Fed Whey protein product
Protein per Serving
28g
Taste
5.0
Ingredients
5.0
Price
5.0
Overall Score 5.0
5.0

Transparent Labs Whey Protein has fast become a favorite for all types of athletes because it uses top-quality protein from grass-fed cows.

With 28 grams of whey protein isolate, you can also ensure that your protein intake is absorbed as fast as possible.

One of the main things the company highlights in all their protein powder products is that they are gluten-free, non-GMO, and artificial additive-free. You only get ingredients that provide health and fitness benefits, making it the best protein powder.

Pros
  • Among the highest protein per serving for effectiveness and convenience during training
  • Contains no gluten and GMO to prevent digestive discomfort if taken before the run
  • Grass-fed and free from any artificial flavors and additives for the highest quality and purity
  • Low carb and fat content to favor burning fat over glycogen while running
Cons
  • We'd love to see it with an unflavored option to use in snacks

The only minor thing I would highlight is that Whey Protein powder is not available as an unflavored option, which can be helpful when mixing with smoothies or snacks.

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2 - Whey Protein Powder by Ladder

Ladder Whey Protein supplement product
Protein per Serving
26g
Taste
5.0
Ingredients
4.6
Price
4.4
Overall Score 4.7
4.7

Another protein powder on our list is Whey Protein powder by Ladder.

This complete protein powder for runners contains the complete range of essential amino acids and branched-chain amino acids your body needs to fully repair after your run.

It also helps gain muscles, lose fat, and improve sports performance.

I love how the protein powder provides a minimum of 90% pure absorbable and digestible proteins, so your body is able to enjoy and feel the results faster than other whey protein powders for runners.

Check out our full Ladder protein powder review.

Pros
  • CFS Certified
  • Tastes good even without artificial sweeteners
  • Contains Probiotics
  • Contains 14g of essential amino acids
Cons
  • Has a high amount of sugar - may not be good if you’d like to cut down on carbs

3 - Orgain Organic Plant-Based Protein Powder

Orgain Organic Plant-Based Protein Powder
Protein per Serving
21g
Taste
4.8
Ingredients
4.8
Price
4.2
Overall Score 4.6
4.6

Many of my clients have become increasingly conscious of nutrition supplements that may contain some commonly used chemicals to protect crops.

From my own experience and the results I've seen with clients, I have to say that Orgain is one of the best organic protein powders for runners.

Orgain Organic protein powder is blended from chia seed, brown rice, and pea protein to provide the complete profile of branched-chain amino acids to support recovery from running and strength training [1].

Pros
  • Combination of chia seed, brown rice, and pea protein that provides the essential amino acids
  • USDA certified organic as well as GMO, gluten,and soy-free pea protein
  • 7 grams of dietary fiber can help with digestion
  • Contains no sugar to help with diet efforts
Cons
  • Pea protein needs to be blended for the smooth texture

Some users report that you need to blend these protein powders for runners in really well to get a smooth, creamy texture. It's also one of the best soy-free protein powders.

4 - Future Kind Vegan Chocolate Protein Powder

Future Kind Vegan Chocolate Protein Powder
Protein per serving
20g
Taste
4.7
Ingredients
4.7
Price
4.5
Overall Score 4.6
4.6

Future Kind provides a high-quality protein powder for runners with countless positive reviews for taste. You won’t have many flavor choices; they currently offer basic vanilla and chocolate.

We like that Future Kind protein powder is plant-based, organic pea protein, which vegan runners love. Future Kind is also third-party tested to ensure the highest quality.

Ordering off the manufacturer’s website will net you a couple of discounts based on how you set up your purchase. Their “subscribe and save” option offers a 10% discount while purchasing multiple bottles gets you a 5% discount.

Pros
  • Organic, non-GMO pea protein
  • No added sugar
  • Third-party tested to ensure quality
Cons
  • It may be pricey for some

5 - MusclePharm Combat Protein Powder

MusclePharm Combat Protein Powder
Protein per Serving
25g
Taste
4.7
Ingredients
4.4
Price
4.5
Overall Score 4.5
4.5

One of the reasons MusclePharm Combat Protein Powder is so famous for running is that it combines a few different sources of protein. The protein powder is a blend of whey, casein, and egg protein, and the company claims to have created a supplement that provides fast and slow-acting protein [2].

This protein powder benefits runners with immediate recovery after training with a consistent and healthy supply of vital nutrition.

I find the vanilla flavor quite pleasant and not too overpowering, and it mixes easily in a shaker without being clumpy or chalky.

Pros
  • 25 grams of protein per serving
  • The protein powder is sourced from whey, egg, and casein
  • Many positive reviews about flavor and texture
  • Certified by Informed-Choice for not containing any banned substances
Cons
  • Protein shakes contain a little bit of sugar

Just keep in mind that there is a little bit of sugar, which is a significant consideration for low-carb dieters.

6 - Optimum Nutrition Gold Whey Protein Powder

Optimum Nutrition Gold Whey Protein Powder
Protein per Serving
24g
Taste
4.6
Ingredients
4.4
Price
4.3
Overall Score 4.4
4.4

This is one brand name you've probably noticed a lot in gyms and sports nutrition stores. Many runners prefer this brand, particularly for higher intensity phases with longer distances, because of the mix of whey protein isolate and concentrate.

Optimum Nutrition Gold whey protein powder provides a fast boost after your run to help with muscle growth and recovery, and several hours later, you'll still benefit from the slower-absorbed concentrate.

Of all the whey protein powders for runners I know, this has, by far, the largest selection of flavors.

Pros
  • Blend of 24 g of whey protein isolate and concentrate
  • Provides complete amino acid profile for better muscle growth and repair
  • Also suitable for weight management
  • Good choice of flavors and different size options
Cons
  • Whey protein concentrate is absorbed a lot slower

This protein powder also provides the essential amino acids needed for faster muscle recovery and repair.

The only downside with the whey protein concentrate is that if you need a maximum boost immediately after running, this might not be the best option.

7 - Vega Sport Protein Powder

Vega Sport supplement product
Protein per Serving
30g
Taste
4.6
Ingredients
4.4
Price
4.0
Overall Score 4.3
4.3

One of the leading brands of quality vegan protein powders is Vega Sport, and this particular option has a good blend of pumpkin, sunflower, alfalfa, and pea protein.

I don't just recommend this pea protein powder to my vegan clients, but also for anyone with lactose intolerance.

Vega Sport also makes a big point in their advertising that it only contains nutritionally valuable ingredients and amino acids. That means no fillers, sugar, or artificial crap thrown in, resulting in low calories from carbs that could otherwise cause blood glucose spikes.

It's a solid plant-based protein powder for vegans and lactose-intolerant people.

Pros
  • Pea protein powder is suitable for vegan athletes
  • Lists a broad blend of different plant proteins
  • Contains no artificial flavors, additives, or fillers
  • GMO and gluten-free for healthy energy with less risk of side effects
Cons
  • It's not the cheapest option for pea protein, but you get what you pay for

Now, I should say that the specific blend of pea protein powder will cost you a bit more than most plant-based protein powders available.

8 - Amazon Elements Whey Protein Isolate Powder

Amazon Elements Whey Protein Isolate Powder
Protein per Serving
25g
Taste
4.3
Ingredients
4.2
Price
4.2
Overall Score 4.2
4.2

The final protein powder for runners that I want to highlight is this Amazon-branded one. Based on whey protein isolate, this isn't suitable for lactose-intolerant athletes. But if dairy is not an issue for you, this is one of the fastest ways to get a protein boost [3].

Unlike many other budget-friendly protein powders for runners, you don't get something packed with fillers and artificial crap to make it taste nice.

I also like that you can get this protein powder as an unflavored option, which is ideal for adding it to a meal or snack.

Pros
  • 25 grams of whey protein isolate allows it to be absorbed fast
  • Uses only natural ingredients with no fillers or additives
  • Low energy from fat and carbs to avoid blood glucose spikes
  • Available as an unflavored option to mix into other foods
Cons
  • Slight stevia aftertaste

The one thing I would agree with on many reviews is that it does have a slight stevia aftertaste.

9 - Battle Ready Fuel Whey Protein

Battle Ready Fuel pre-workout supplement container CTA
Protein per Serving
28g
Taste
4.0
Ingredients
4.2
Price
4.1
Overall Score 4.1
4.1

With a name like that and some fancy marketing, I was initially a bit suspicious. However, it didn't take long to realize why this protein powder is a favorite.

I've seen it recommended in quite a few forums and Facebook groups as a good protein shake after running and for strength training and weight loss phases.

With the bonus of being low in carbs and fat, you won't have to worry about this protein powder negatively affecting your diet efforts.

Pros
  • Based on whey protein isolate for easier absorption
  • Many reviews highlight that it's easy to mix without blending
  • Very low in carbs and fat
  • Comes with a risk-free money-back guarantee
Cons
  • Only available in one flavor option

The only reason I don't use this protein powder more often is that I sometimes get bored with flavors, and it's currently only available in chocolate.

Do Runners Need Protein Supplements?

Drinking protein supplements after running

Yes, runners need protein supplements, which are vital to building the correct muscle.

However, depending on the running you do, you'll need to know the best protein powders for runners. After all, every type of runner needs a different set of nutrients and dosages for their supplements.

1. Short Distance Runners

If you look at Olympic sprinters, you'll notice they have large leg muscles. A sprinter's predominant muscle fiber type is considered to be fast-twitch, which is what gives them their explosive speed [4].

The strength training required for this type of running also demands a lot of fast digestible protein, with whey protein isolate from milk being one of the best options.

2. Long-Distance Runners

On the complete opposite end, long-distance and marathon runners have a very different physical build and muscle composition.

I would generally recommend casein if you don't have any lactose intolerance, and for vegans, a blend of rice and pea protein is a good option.

The training that is involved requires a lot of focus on muscle repair rather than bulking, so a slower releasing protein powder is best.

Benefits Of The Best Protein Powders For Runners

Beyond being a vital macronutrient that your body cannot do without, runners get three main health benefits from taking the best protein powders as part of their diet and training plan.

1. Assists in Muscle Recovery

Even after some lighter exercise, your muscles will have come under enough strain to need some repairing. But when your training is more intense, especially in preparation for longer distances and competitive events, you can quickly feel stiff and sore [5].

That pain comes from micro-tears in muscle fibers, and the more protein you can get to your muscles, the faster they will repair and recover for the next session.

2. Supports Weight Management

Countless studies have been conducted on the health effects of protein and weight loss [6]. The best protein powders can make a massive difference if you're running as part of your weight management or need to cut some fat in preparation for a race.

3. Helps Maintain Ideal Muscle Composition

Muscle building for runners is all down to either bulking for sprinters or endurance for long distances. While your exercise routine will define your physical build, your body will always need amino acids to build muscles.

You can also step your game up by using pre-workouts specifically for running.

Side Effects Of Protein Powder

Man exhausted from running

Because protein is an essential nutrient, protein powder is generally safe as long as you buy it from a reputable brand that uses high-quality sources. Most side effects are encountered with very high doses or underlying health issues. An example of a health issue is caffeine sensitivity, and since some protein powder products have caffeine, people with this condition could end up becoming jittery and unable to sleep at night.

Here are some symptoms to be aware of. It applies even when using the best protein powders around.

1. Bloating And Nausea

When you suddenly increase your protein intake through a protein powder, then your stomach can take a while to get used to it. Drinking a regular protein shake containing 20 to 30 grams of protein in one go can lead to nausea and bloating.

2. Allergies And Intolerances

Especially when it comes to milk-based options like whey and casein, lactose intolerances can cause problems. Even if you usually don't suffer too much, a sudden large concentration of these types of milk protein in protein powders can leave you feeling quite sick.

A good way to determine whether the protein powder is fit for you is to ask a licensed dietician or nutritionist. That way, they can recommend products that contain no ingredients that would cause these adverse effects.

3. Dehydration

Several research studies have measured the effect of high-protein diets on hydration levels [7]. What I generally suggest is that in the hour after taking a protein drink, you try to drink an extra pint of water to avoid dehydration.

As little as a two to three percent decrease in body water has been found to negatively affect performance and cardiovascular function. Whether you are exercising or not, it is important to make sure you are drinking enough to prevent dehydration.

- Elizabeth Quinn, Fitness Consultant

Which Type of Protein Powder Is Best For Running?

The best type of protein for running is whey protein isolate or a combination of rice and pea protein for vegans.

However, it is important to factor in your goals and the distances you run.

Let me explain.

Whey is one of the best protein sources if you need to build up muscle mass for fast runs over shorter distances.

The product I would recommend for this is Transparent Labs Whey Protein because it really only delivers the nutrition you need with no added fillers or artificial stuff.

When it comes to long-distance training, one of the protein powders I recommend to my clients is the MusclePharm Combat Protein.

The combination of whey, casein, and egg sources provides the right blend that can help with the sustained delivery of essential amino acids for better muscle healing.

youtube

FAQs

How much protein do runners need?

Runners need about 20 grams of extra protein, especially after higher intensity training and longer distances. This would be on top of the standard recommended protein intake of 0.5 grams per pound of body weight from meals.

When should runners drink a protein shake?

Runners should drink a protein shake immediately after exercising or a run. You can also add some to your meals to allow for a long and sustained delivery of essential amino acids.

Should runners take BCAAs (Branched-Chain Amino Acids)?

Yes, runners should take BCAAs (branched-chained amino acids), particularly if they need to build muscle mass. This is most commonly required for sprinters who require maximum fast-twitch muscles.

Is it good to drink protein shakes after running?

Yes, it is good to drink protein shakes after running because your leg muscles will come under significant strain. This strain will cause damage and require repair of the fibers.

Which Protein Powder Should You Buy?

I was an avid runner during my 20s, and I have struggled to find a protein powder that is best for athleticism and lighter muscles that retain strength and speed.

Based on my own experience and that of my runner friends, the best protein powder for this lot seems to be Transparent Labs.

It’s very low on fat and carbs, which enables the body to burn more fat instead of glycogen resulting in more endurance and leaving less chance of “hitting the wall”, especially during long-distance runs.

Order yours today to see how big of a difference it’ll make for your jogs.

Our #1 Protein Powder For Runners

Transparent Labs Whey Protein

Transparent Labs Grass Fed Whey protein product
Protein per Serving
28g
Taste
5.0
Ingredients
5.0
Price
5.0
Overall Score 5.0
5.0
Pros
  • Among the highest protein per serving for effectiveness and convenience during training
  • Contains no gluten and GMO to prevent digestive discomfort if taken before the run
  • Grass-fed and free from any artificial flavors and additives for the highest quality and purity
  • Low carb and fat content to favor burning fat over glycogen while running
  • Get the BEST PRICE until the end of September
Cons
  • We'd love to see it with an unflavored option to use in snacks
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