Protein

Runners need more protein than inactive people: about 1.2 to 1.6 g per kg of body weight per day, against 0.8 g.

• Spread it over 3 to 5 meals of about 20 to 30 g (around 0.3 g per kg) each.
• Have one of these portions within about 2 hours after a long or hard session, with carbohydrate.
• Sources of 20 to 30 g: 100 g of chicken or fish, 3 eggs with a glass of milk, 250 g of Greek yoghurt or skyr, 200 g of firm tofu, a large plate of lentils.
• Go up to 1.6 to 2 g per kg when losing weight or in heavy training blocks.

Food is usually enough: a protein powder is a convenience, not a requirement.