Best Protein Shakes for Runners: Dietitians’ Review

For runners and endurance athletes, protein shakes can be a valuable tool in optimizing performance and recovery. Unlike protein-rich foods, protein shakes offer a convenient and easily digestible option to meet increased protein needs. But with all the different products on the market, what’s the best protein shakes for runners? That’s what ALN is here to review for you to help you make an informed decision when protein-shake shopping.  

Protein Power

It’s plain and simple, runners and all endurance athletes have increased calorie and protein needs. Our dietitian team frequently sees athletes struggle to eat enough protein throughout the day. When you have a busy, on-the-go lifestyle, it can be challenging to fit in protein-rich foods such as Greek yogurt, cottage cheese, eggs, lean meats. Protein shakes are a great tool for endurance athletes seeking to enhance their performance and support recovery.

While carbohydrates are important for sustained energy during workouts, protein plays a large role in repairing and rebuilding muscle tissues. Protein powder and shakes, often in the form of plant-based sources or whey, offer a convenient and highly concentrated source of this essential nutrient. Regular consumption can aid in muscle recovery, reduce muscle soreness, and support overall endurance. This allows athletes to push their limits day in and day out.

Protein 101

Compelling research shows that adequate protein intake in endurance athletes speeds up muscle recovery and offsets muscle damage from the rigors of training. Protein is also important for a variety of bodily functions including:

• Digesting and breaking down food
• Growing and repairing body tissues
• Hormone production
• Providing energy as a fuel source
• Maintaining healthy skin, hair, and nails
• Building lean body mass
• Boosting immunity
• Providing satiety otherwise known as that feeling of “fullness”

Amino acids are considered the building blocks of protein. There are 20 amino acids, 11 of which are “non-essential”, meaning the body can produce. The 9 amino acids remaining are “essential” because the human body cannot produce them on its own.

Protein Needs for Runners and Endurance Athletes

Most endurance athletes, including plant-based athletes, will benefit from 1.2-2.0g of protein per kilogram of body weight per day. Protein intake should be spaced throughout the day among meals and snacks.

If you are constantly falling short of meeting your protein needs, be sure to utilize protein-rich foods in your meal-prepping routine regularly. Poultry, fish, beef, pork, eggs, and dairy, including Greek yogurt and cottage cheese, protein bars, and protein powder supplements are all good animal-based sources of protein. Plant-based options include tofu, tempeh, seitan, edamame, beans and lentils, protein bars, and plant-based protein powder supplements. 

If you are looking for more creative ideas for boosting your protein intake regularly, be sure to reference our high-protein breakfast, lunch, and snack blog posts!

Best Protein Shakes for Runners: What to Consider

There are so many varieties of protein shakes and powders that it can be difficult to know what exactly to look for.

Protein shakes are available pre-mixed and available in liquid form making them easy and convenient when you are on the go. Protein powders can be easy to store and travel with, but do require being mixed into foods, or blended with water or milk.

Whey and casein protein are common animal-based protein powders. Whey are casein are the types of protein found in cow’s milk that are dried. These are considered very high-quality proteins that contain all essential amino acids. Whey is also an excellent source of the amino acid leucine. Leucine is well-researched and plays the role of signaling the body to start building muscle. 

Available plant protein options often include soy, pea, hemp, brown rice, pumpkin seed, and flax proteins, among others. Many plant-based protein powders use a combination of these specific protein sources so they contain all 20 amino acids. 

Oftentimes, protein powder supplements may have additional vitamins, minerals, and herbal extracts. This is not necessarily “good” or “bad” but it may be something you want to keep a watchful eye on if you already eat a well-balanced diet and take a multivitamin. Too much is not necessarily a good thing. Other factors to consider when choosing a protein powder supplement include calories, macronutrients, taste, and affordability.

Best Protein Shakes for Runners: The Review

My dietitian team and I work with countless athletes who utilize protein shakes and powders regularly. We opted to try some of the most common protein shakes to determine which one is the best protein shake for runners, but there are certainly other brands out there that may be a great fit and taste for you.

Thorne Whey Protein Isolate

Cost: $2/serving

You can use this link (affiliate) to get 15% off your order

Flavors: Chocolate and vanilla

Form: Powder

Nutrition: 1 scoop (28g) 100 calories, 0.5g fat, 75mg sodium, 3g carbs, 21g protein

I will cut right to the chase with this one. Blended with ice, it tastes like a rich and creamy chocolate shake. By far, my personal favorite chocolate protein powder. The taste profile is sweet without a chalky flavor. Blend with a banana or serve with a side of cereal, this is a perfect option for a post-run recovery shake.

Thorne Plant-Based Protein (VeganPro)

Cost: $3.40/serving

You can use this link (affiliate) to get 15% off your order

Flavors: Chocolate and vanilla

Form: Powder

Nutrition: 2 scoops (53g) 160 calories, 3g fat, 230mg sodium, 20g carbs, 20g protein

This is the plant-based protein powder that Thorne offers. It boasts PureTaste fermented pea and rice protein which is more digestible than standard and rice protein. Thorne notes that it is less “gritty” than other common vegan protein powders. This “all-in-one” formula also contains numerous vitamins and minerals so be mindful if you are also supplementing with a multivitamin regularly. 

Klean Athlete Isolate

Cost: $3/serving

Flavors: Unflavored, chocolate, vanilla, and strawberry

Form: Powder

Nutrition: 1 scoop (22g) 85 calories, 0g fat, 30mg sodium, 1g carbs, 20g protein

I am a fan of Klean Isolate, which is a whey protein isolate. I love that this one is authentically “Klean” as the name suggests and contains no additional flavorings or sweeteners. The unflavored would be a great addition to mix into your morning bowl of oatmeal, energy bites, or protein-packed pancakes. 

Momentus Whey Protein Isolate

Cost: $2.40-2.70/serving

Flavors: Unflavored, chocolate, and vanilla

Form: Powder

Nutrition: 1 scoop (29g) 100 calories, 1.5g fat, 150mg sodium, 3g carbs, 20g protein

I wanted to like this one, but I felt a bit underwhelmed with the Momentous whey protein isolate. Especially considering that I have heard others rave about this product. The steviol glycosides, which are chemicals for the sweet taste, were a bit overwhelming for my palate with this particular whey protein product. 

Orgain Grass-Fed Whey Protein Powder

Cost: $1.47/serving

Flavors: Original and chocolate

Form: Powder

Nutrition: 2 scoops (41g) 140 calories, 3g fat, 125mg sodium, 12g carbs, 21g protein

This one is commonly consumed by many endurance athletes because of its relatively lower price point and availability at many retailers. Orgain whey protein is sweetened with erythritol, which is a sugar alcohol that may lead to increased abdominal bloating and gassiness. If you are more sensitive to gastrointestinal issues, you may want to limit your consumption of this one so you don’t end up with the runner’s trots.

Orgain Vegan Protein Powder

Cost: $2.47/serving

Flavors: Natural unsweetened, chai latte, churro caramel swirl, fruity cereal, horchata, pumpkin spice, strawberries and cream, vanilla

Form: Powder

Nutrition: 2 scoops (46g) 150 calories, 5g fat, 320mg sodium, 16g carbs, 21g protein

Who doesn’t love pumpkin spice or churro flavor?! I like that this one has so many different flavors to choose from to help break the monotony of your protein shake routine. This product uses a combination of pea, brown rice, mung bean, and chia seed protein to provide 21g of plant-based protein per serving. This is a good option for individuals who are also adhering to a plant-based, gluten and/or soy-free diet.

Gnarly Whey

Cost: $3.14/serving

Flavors: Chocolate and vanilla

Form: Powder

Nutrition: 2 scoops (45g) 160 calories, 4g fat, 150mg sodium, 12g carbs, 25g protein

Man oh man, this one was as gnarly as the name suggests. Truthfully, this one was perhaps my least favorite and unfortunately, it is one of the most expensive! I blended this one with water and ice but I do not think there is any amount of sweetened yogurt or fruit that can make this taste good. I will say, that the individual serving sizes can be convenient when you’re on the go or traveling but I would personally reach for a protein bar first. 

Core Power

Cost: $2.50-$4/serving

Flavors: Vanilla*, chocolate*, strawberry banana and strawberry (* also available in Elite)

Form: Liquid

Nutrition: 14oz (414mL) 170 calories, 4.5g fat, 260mg sodium, 8g carbs, 26g protein for standard; 14oz (414mL) 230 calories, 3.5g fat, 250mg sodium, 8g carbs, 42g of protein for the Elite

Truly one of the best-tasting protein drinks I have ever had. Mix with my favorite Thorne whey protein powder and this one tastes like a chocolate ice cream shake from Wendy’s. Because of the ultrafiltration process, these products are lactose-free and also a very rich source of calcium which is tricky to get in, particularly if you are a predominantly plant-based athlete. Dietitian Mary’s favorite way to consume is by using it mixed into a big bowl of Peanut Butter Chex cereal post-workout.

Muscle Milk 100% Whey Protein

Cost: $1.47/serving

Flavors: Chocolate, unflavored and vanilla

Form: Powder

Nutrition: 1 scoop (34g) 130 calories, 2g fat, 160mg sodium, 3g carbs, 25g protein

This one was a tad sweet for my liking but did blend well mixed into a smoothie without a gritty taste. It does contain sucralose for those individuals who are more sensitive to artificial sweeteners. The sweetness is a bit overwhelming so you may want to opt for the unflavored to allow for more versatile options.

Please note that our opinions on taste are n=1, so if you love a certain product and I don’t, it’s ok! Also, note that the price point is contingent on retailer and sales.

Other Considerations for Protein Shakes

When choosing the best protein shakes for runners and other endurance athletes, make sure you’re opting for a high-quality supplement.

Seek out a protein powder supplement that is third-party tested such as Informed Choice for Sport or NSF-Certified for Sport. Unfortunately, there are many low-quality products available that have tested positive for various substances including heavy metals and contaminants. 

Be sure to read ingredient labels before selecting a protein shake or powder. Some protein products contain unnecessary ingredients such as added fibers, artificial sweeteners, or sugar alcohols which can lead to unwanted gastrointestinal issues.

As always, I encourage you to speak with your primary medical care provider before starting any nutrition supplement to ensure safety.

Food For Thought

There is no one-size-fits-all approach to nutrition recommendations for runners and endurance athletes. Truly, this depends on the individual as each person has unique taste and texture preferences and specific nutrition goals. 

It can be an overwhelming process to select fuel that meets your needs and put together a strategy that supports your training and brings out the best performance on race day. That’s where I and my dietitian team and help you work through the process in the most efficient (and stress-free) way. Our 1:1 nutrition coaching program is set up for you to succeed and feel fully confident in your fueling and nutrition choices. We are accepting new clients, apply today!

Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to purchase through my links, at no cost to you.