Fuel for the Finish: Why Lean Protein Matters

Fuel for the Finish: Why Lean Protein Matters

Being surrounded with women who run for fitness and performance, I hear the same question often, 'Do I really need protein after a run, and if so, how much and what kind?' The short answer is yes. Especially if you want faster recovery, to protect the muscles, and get the most from your training sessions, both recently completed and future sessions.

Why protein helps a runner recover

Running, whether it’s a fast interval session, fartlek, or a long aerobic run, creates micro-damage in muscle, and stresses the body’s systems. Protein supplies the amino acids your body uses to repair muscle, rebuild connective tissue, and adapt to training. A broad body of evidence shows that consuming protein around workouts helps stimulate muscle protein synthesis and supports recovery and adaptation over time. (Witard et al., 2025).

How much and when

Science backed research suggests the following strategies to maximise efficiency of recovery:

  • Aim for 20–30 g of high-quality protein in your post-exercise snack or meal. For example, the factsheet from Sports Dietitians Australia recommends about 20-25 g of high-quality protein after high-intensity or long sessions for runners. Sports Dietitians Australia (SDA)

  • Early recovery (within 60-90 minutes) is the beneficial window to consume protein, although any time after a session will provide nutritional and recovery benefits to the muscle. Sports Dietitians Australia (SDA)

  • For longer runs (90+ minutes) include carbohydrate + protein (around 3:1 to 4:1 carb:protein ratio) to help both glycogen restoration and repair, particularly if you’ll train again within 24 hours.

Why 'lean' protein

Choosing lean sources (whey, low-fat dairy, lean poultry, fish, eggs or plant alternatives with complete amino-acid profiles) helps deliver the amino acids you need without excess calories or saturated fat, especially useful if you’re managing body composition alongside training. Fast digesting options like whey are especially practical when appetite is low after hard sessions. Several Australian sports-dietitian resources highlight lean/complete protein in recovery. Sports Dietitians Australia (SDA)

A female-focus

Women’s energy availability, menstrual health and iron status all play a role in influencing recovery. Adequate overall energy and daily protein matter more than a single snack, but combining good daily intake with targeted post-run protein helps maximise adaptation and muscle recovery (Witard et al., 2025).

Also, ensure you’re not inadvertently under-fueling. Research conducted at the University of South Australia noted that poor nutrition in female distance runners has been linked with increased injury risk and impaired recovery, highlighting the importance of consuming protein post workout. (University of South Australia, 2025)

The bottom line

For women who run, lean protein after workouts is a simple, evidence-based way to speed recovery, support muscle repair and get more from training. Focus on a reasonable post-run protein dose, pair carbs + protein after longer efforts, and prioritise total daily protein, energy intake and diet quality. 

Cursus Collective 100% Natural Lean Whey Protein

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-The Cursus Collective Team-

 

References

Colebatch E.A., Fuller J.T., Mantzioris E., Hill A.M. Diet, risk of disordered eating and running-related injury in adult distance runners: a systematic review and meta-analysis of prospective cohort studies. Journal of Science and Medicine in Sport. 2025; (DOI:10.1016/j.jsams.2025.02.001). ScienceDaily

Craddock J.C., Walker G., Chapman M., Lambert K., Peoples G.E. The Diet Quality of Ultramarathon Runners Taking Part in an Australian Event: A Cross-Sectional Study. Nutrients. 2025;17(3):485. MDPI

Sports Dietitians Australia. Food for Your Sport – Distance Running. Factsheet. Available online. 2025. Sports Dietitians Australia (SDA)

Sports Dietitians Australia. Recovery Nutrition. Factsheet. Available online. 2025. Sports Dietitians Australia (SDA)

Witard O.C., Hearris M.A., Morgan P.T. Protein Nutrition for Endurance Athletes: A Metabolic Focus on Promoting Recovery and Training Adaptation. Sports Medicine. 2025;55:1361-1376. Sports Medicine

Naderi A., Rothschild J.A., Santos H.O., et al. Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Sports Medicine. 2025;55:1559-1577. National Institute of Health

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