Want help building muscle mass (AKA hypertrophy)? Dietary protein is essential. It’ll also help with increasing strength. Plus, decades upon decades of research tell us that protein powder is a useful tool for strength athletes who need to maintain and build strength, or simply anyone who’s interested in muscle growth or showing out in the weight room. (1)(2) But are the best protein powders as important for distance lovers as they are for barbell enthusiasts? 

While research on the benefits of protein powder for endurance athletes is less profound than that for strength athletes, the answer from registered dietitians and authorities on the topic is a resounding yes. Protein is critical for cyclists, runners, and other distance athletes, too. (3) However, the best protein powder for runners may not feature the same qualities as the best for strength athletes for one big reason: The goal of a protein powder for runners isn’t necessarily to build muscle, but to prevent muscle protein breakdown. (4) Here at BarBend, we’ve tested over 100 protein powders, and we’re bringing you the best of the best for endurance here.

The 7 Best Protein Powders for Runners of 2024

Best Protein Powder for Runners Overall: Transparent Labs Whey Isolate

Best Protein Powder for Marathon Runners: Jacked Factory Authentic ISO

Best Recovery Protein Powder for Runners: Nutricost Whey Protein Concentrate

Best Plant-Based Protein Powder for Runners: Gainful Plant Protein

Best Whey Protein Powder for Runners: Sports Research Whey Isolate

Best Tasting Protein Powder for Runners: Momentous Whey

Best Vegan Protein Powder for Runners: Orgain Organic Plant Protein

Medical disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Protein Powder for Runners

BarBend’s team of product testers holds various fitness and nutrition credentials: We’re certified personal trainers, certified sports nutrition coaches, weightlifting coaches, and athletes. We utilize a hands-on testing process that allows us to try out hundreds of supplements; our team has tested more than 100 different protein powders and rated them against our supplement testing methodology. For this guide, we also consulted with three registered dietitians to analyze protein powder formulas and what to look for in protein powder for runners. 

Protein per Serving: The amount of protein in a protein powder is arguably the most critical factor when analyzing formulas. At least 20 grams per serving is ideal in a protein powder, but some of the best have 25 to 30. 

Macro Balance: While endurance athletes may not be seeking the best protein powders for muscle gain, runners needn’t be scared of carbs in their protein powder. Still, it’s smart to steer away from higher fat content if you’re planning to cononsume it before a run.

Additives and Sweeteners: Artificial ingredients and sweeteners are known to cause gastrointestinal distress in some people. Runners may want to avoid these ingredients since digestive upset is already common during endurance activities. 

Third-Party Testing: Independent lab testing is the best way to know if a protein powder is true to what the label says. Our team prioritizes third-party tested products and looks for other indicators of potency and purity when a product lacks this type of certification.

Cost per Serving and Value: Expensive isn’t always synonymous with good. We look for supplements that provide good value or truly justify their cost through quality ingredients and manufacturing. 

Best Protein Powder for Runners Overall: Transparent Labs Whey Isolate

Transparent Labs Whey Isolate is consistently one of our favorite protein powders for a handful of reasons: The brand prioritizes transparency, quality ingredient sourcing, respectable manufacturing practices, and evidence-based dosing. This Transparent Labs protein powder is one of the best whey isolates around, not just for runners, but for anyone who’d like a whopping 28 grams of protein per serving with minimal other macronutrients or added ingredients. 

As registered dietitian Chelsea Rae Bourgeois puts it, this powder “packs in the protein without any unnecessary fluff.” One reason Bourgeois loves this supplement — and a main reason why it’s great for runners — is that it’s free from artificial sweeteners, food dyes, and preservatives. The lack of such ingredients is a welcome feature for runners who find themselves frequently falling victim to an upset stomach on long or hard runs. 

Plus, Transparent Labs Whey Isolate is tested by a third-party lab and is Informed Choice-certified, and the certificates of analysis are available right on the website. For its straightforward and effective formula, Bourgeois awards this whey protein a score of 4.5 out of 5 points. 

This protein powder scored just as highly among our product testers, one of which has this to say: “I tried Peppermint Hot Chocolate and it is divine. Just add marshmallows and whipped cream to complete the ambiance. An easy 5 out of 5 for flavor.” It earns high marks in the solubility department, too, with our expert product tester rating it with a perfect 5 out of 5 points. “No problems at all with solubility,” they say. 

The main drawback to Transparent Labs Whey Isolate is its cost. At about $2 per serving, it’s on the pricey side, but is still far from the most expensive protein powder. Though a bit expensive, our team thinks the price is well worth the quality ingredients and peace of mind from third-party testing. 

Read our full Transparent Labs Grass-Fed Whey Isolate review.

Best Protein Powder for Marathon Runners: Jacked Factory Authentic ISO

Truth be told, there’s no one “best” protein powder for marathon runners. But, our team of experts likes this one for long-distance pavement pounders because of its respectable 25-gram serving of protein per scoop. Keeping up with daily protein intake is hard for a lot of athletes, but doing so is critical for preventing muscle loss in endurance athletes. (4) A 25-gram serving of quick-digesting, high-quality from Jacked Factory Authentic ISO is an easy and effective way to keep up with your daily required intake. 

Registered dietitian Chelsea Rae Bourgeois is a fan of this protein powder, saying, “I like that Jacked Factory uses whey protein from 100% grass-fed cattle, and I love its macro breakdown. Each scoop is packed with an impressive 25 grams of protein with minimal carbohydrate and fat content.”

She calls out that some flavors provide up to 300 milligrams of sodium, which is a significant portion of your recommended daily intake. “If you’re watching your sodium intake for any reason, you might not be keen on this protein powder,” she says. However, that extra sodium could actually be a good thing for those in marathon training who need to replenish essential electrolytes. Overall, Bourgeois awarded the Jacked Factory formula a score of 4.25 out of 5 with deductions for a lack of third-party testing.

Our expert product testers enjoyed Jacked Factory Authentic ISO, rating it with 4 out of 5 points for flavor and solubility. “I tried out the Vanilla flavor, and it was a solid 4 out of 5 for flavor even though I used it with water instead of milk. I definitely imagine it would be even better with the recommended amount of milk,” one of our testers says. “It has a thick texture, but not too frothy, and it feels overall very smooth.”

Read our full Jacked Factory Authentic ISO review.

Best Recovery Protein Powder for Runners: Nutricost Whey Protein Concentrate

Let’s face it — the only thing endurance runners do harder than they run is recover. Rest and both mental and muscle recovery are absolutely essential for keeping up with your running goals, whether you’re a sprinter, marathoner, or dabble in both. And Nutricost Whey Concentrate is going to get you toward those recovery goals with its excellent amino acid profile and macros ratio.

“Nutricost Whey Concentrate is a pretty lean protein powder with an impressive amino acid profile,” says Chelsea Rae Bourgeois, RD, LDN. “It provides more carbs and fat than your average isolate powder, but it does a good job of prioritizing protein over the other macros. Plus, it contains a 2:1:1 ratio of your BCAAs, which research has shown to be most effective.”

Indeed, downing a scoop of this protein powder post-run may enhance muscle protein synthesis, an essential process for repairing damaged muscle and building new muscle. This makes it an excellent choice for a recovery shake — pair it with a carb powder or a big bowl of starchy fruits to replenish your glycogen, too. (5) 

Bourgeois rates the formula with a score of 3.5 out of 5 points, with high marks for its macro and BCAA ratios. “It has room for improvement with the sweeteners used and third-party testing,” she points out. (Sucralose can cause an upset tummy in some people; it may not be an ideal ingredient for those who already experience bubble guts during long runs.)

Certified personal trainer and BarBend editorial team member Kate Meier used Nutricost Whey Protein Concentrate almost every day for two weeks. “This is fantastic mixed with a milk product, either in a blender or a blender cup. It’s super creamy. Mixed with just water is totally good, too, but it’s better with a milk product.” She awards the powder a score of 5 out of 5 for solubility. “I like the price point, I like the taste, I love the protein content!” Meier says. “All around, a great product. I would definitely buy it again.” 

Best Plant-Based Protein Powder for Runners: Gainful Plant Protein

Gainful offers semi-customizable protein powders. You can find your ideal blend, according to Gainful’s algorithm, by taking a quick quiz online (keep in mind your running goals here). The brand offers both milk protein blends (whey and/or casein protein) and plant-based protein blends. You’re getting high-quality protein either way, but we especially like Gainful’s plant-based option. 

The sources of protein used in this blend include brown rice protein and pea protein (both organic), which are complementary proteins. Together, they make a complete protein rich in all nine essential amino acids and branched-chain amino acids. 

Certified nutrition coach, personal trainer, and BarBend editorial team member Alex Polish used this formula for a couple of weeks, or almost a full bag (one bag has 14 servings). Right off the bat, they say that they don’t love that there are so few servings per bag, but the protein scores highly for taste.

“I chose Chocolate Peanut Butter and Cafe Mocha, both of which are delightful,” Polish says. “The Mocha flavor doesn’t quite give me the coffee-esque vibe that I want, but it’s still very pleasant. It’s even strong enough to completely mask some pretty grassy greens powder when I tossed all of the above into a blender with a banana and some oat milk. It gets a 4.5 out of 5 for taste, just because I’m a sucker for strong mocha flavor.”

Registered dietitian Chelsea Rae Bourgeois says she likes the idea of a personalized protein powder that caters to your fitness needs and health goals, but that there’s probably a comparable, more cost-effective option out there. The main draw — and justification of the $3-per-serving price point — is that subscribers get access to dietitians. “Goals change over time, as do nutrition needs, so it’s great that there’s support in place when customers have questions about switching formulas,” she says. Bourgeois rates the formula with 4.5 out of 5 points because of the customization and the fact that all blends are free from artificial ingredients. 

Best Whey Protein Powder for Runners: Sports Research Whey Isolate

Sports Research Whey Protein Isolate is an impressive protein powder, bringing all the advantages of this type of protein to the table, according to registered dietitian Chelsea Rae Bourgeois. “It packs in the protein, including a hefty dose of BCAAs to support muscle recovery and growth. It contains 25 grams of protein per serving, including 6.9 grams of BCAAs, but minimal carbs and fat. If you’re looking to increase your protein intake without skewing your other macros, this could be a great option.”

As far as its formulation goes, Bourgeois is a fan. She awarded it 4.5 out of 5 points, saying it’s “an excellent way to bridge the gaps between protein needs and dietary intake.” Note, though, that it’s not suitable for anyone with a tree nut allergy because it contains coconut.

Our product testers also think this is one of the best whey protein powders around, and gave it a winning 5 out of 5 points for both taste and solubility. “They definitely got the Creamy Vanilla flavor right with this protein, and it does have a creamier aspect to it, whether it was taken in water or milk,” one of our expert testers says. “The only real taste you get is vanilla, nothing extra. I would rate this as a very good-tasting protein powder.”

One minor complaint from me: The serving structure is a bit awkward. You can get 26 or 63 servings per bag, which either doesn’t cover a whole month or covers a bit more than two months worth of protein. It’s no big deal, but worth knowing if you like your monthly bills to be neat and tidy. 

Best Tasting Protein Powder for Runners: Momentous Whey

If you noticed the price per serving above, you might’ve winced. Yes, at $3.75 per serving ($3.37 with a subscription), it’s the most expensive protein powder on our list. However, it’s easily one of the best-tasting protein powders all around. 

As registered dietitian Chelsea Rae Bourgeois puts it, “Momentous Whey Protein Isolate powder is more expensive than many competing brands, but you get what you pay for. It is backed by science and formulated with the help of registered dietitians.”

The use of Prohydrolase makes this product stand out, she adds. “The research shows that Prohydrolase can increase amino acid concentrations in the post-workout setting. Hello, muscle gain.” Prohydrolase is still a proprietary blend, though, Bourgeois notes. “Not knowing exactly what you’re consuming may be a turn-off for some.”

In Bourgeois’ book, Momentous Whey Protein Isolate scores a 4.25 out of 5 for its formulation, with deductions for its cost per serving and the presence of proprietary blends.

Certified personal trainer and BarBend editorial team member Kate Meier awards Momentous Whey Protein a score of 4 out of 5 for taste. “We tried Chocolate; it has a rich taste, very much like cocoa. I would buy this and I’d drink this again based on taste. It goes down really smoothly, really easily.” 

Though tasty and desirable due to its clean formula and third-party testing, Momentous prices a lot of people out by being $65 per bag, Meier says. If it’s in your budget, we think it’s worth it, but there are plenty of respectable options if it’s not. 

Best Vegan Protein Powder for Runners: Orgain Organic Plant Protein

The BarBend team thinks Orgain Organic Plant Protein is one of the best vegan protein powders for runners. According to Chelsea Rae Bourgeois, RD, LDN, it’s  “a blend of nutritional powerhouses — brown rice, chia seed, and pea proteins.”

Of particular interest to runners may be the iron content. “I love that many of this product’s flavors provide a significant portion of your daily iron needs in just one serving,” Bourgeois says. “Up to 35% of your iron needs can be met in two scoops of this plant-based protein powder!” She notes that she also loves its suitability for various diet types: It’s gluten-free, non-GMO, vegan, Kosher, and made without soy ingredients. 

She rates the formula with 4.5 out of 5 points, saying, “I like that it helps you boost your protein intake without significantly affecting your other macros or overall calorie intake. It’s ideal for working into a well-balanced diet.”

One of our product testers uses this protein powder three times a week, on average. “This is great to mix in a blender bottle or in a blender. The Vanilla Bean is less vanilla-y and more generically sweet, but it’s got a more mild aftertaste than many of the other artificially sweetened vegan protein powders I’ve tried out.” This tester awarded it 3.5 out of 5 points for taste. 

For a plant protein blend, our testers found it to be quite smooth in terms of texture. “This is definitely a smoother plant protein powder than others, with only a little bit of grit — overall, though, it manages a creamy texture.”  For that, Orgain earns 4 out of 5 points for solubility. 

Benefits of Protein Powder for Runners

Protein powder is a valuable nutrition tool for endurance athletes seeking to enhance their performance and support recovery, says Alex Larson, RD, sports dietitian for endurance athletes. “Carbohydrates are important for sustained energy during workouts, but protein plays a role in repairing and rebuilding muscle tissues that are needed during a run,” Larson explains. 

“Protein powder offers a convenient and highly concentrated source of this essential nutrient,” she says. “Regular consumption can aid in muscle recovery, reduce muscle soreness, and support overall endurance, which allows athletes to push their limits day in and day out.”

Transparent Labs Whey Protein Powder

Protein is also important for a variety of bodily functions including:

Repairs Muscle and Minimizes Muscle Protein Breakdown: Compelling research shows that adequate protein intake in endurance athletes speeds up muscle recovery and offsets muscle damage from the rigors of training, Larson says. (6)(5)

May Improve Endurance Performance: Some intriguing findings suggest that protein supplementation may not just assist with recovery, but also enhance the physiological adaptations to aerobic exercise. (7)

Increases Lean Body Mass: Endurance athletes may not be known for brawny, muscular physiques, but maintaining a level of muscle mass is still important for health and performance. Supplementation of complete protein sources supports muscle protein synthesis after exercise, the process by which new muscle mass is created. (8)

How Much Do the Best Protein Powders for Runners Cost?

Protein powders range from as little as $1.20 per serving to nearly $4 per serving. Runners who choose one of the options in this guide can expect to pay between $1.30 and $3.75 per serving.

What to Consider Before Buying the Best Protein Powder for Runners

Before committing to an Amazon subscribe-and-save, consider these factors in your search for a protein powder. 

Digestibility 

Digestibility of the protein source is key, says registered dietitian Angel Luk, sports nutritionist at Food Mysteries. “Unlike strength athletes, endurance sports often involve constant motion, such as what’s seen in long-distance cycling, running, and swimming,” she says. “This makes food digestion more difficult, especially in comparison to strength sports with singular explosive movements.”

BarBend tester holding Jacked Factory protein.

Because of that, it’s critical that runners choose a type of protein powder they can easily digest, whether that means choosing one with added digestive enzymes or, if lactose-intolerant, avoiding milk-based proteins altogether. (You might opt for one of the best dairy-free protein powders.) Luk mentions that fat and fiber content can impair digestion when consumed before endurance training, too. 

“In general, protein powders that have a higher fiber and fat content take longer to digest, and therefore need to be consumed at least 1 to 2 hours before an event to minimize risk of digestive concerns,” she says. “Alternatively, the athlete could use higher-fiber, higher-fat options as part of their recovery nutrition plan, when the event is completed and normal blood flow to the digestive tract resumes.”

Macro Balance 

Generally, the BarBend team of experts steers buyers to protein powders with minimal carb and fat content. Prioritizing protein is, after all, the point of a protein powder. 

However, “runners do not need to avoid carbohydrates when shopping for protein powders,” says registered dietitian Angel Luk. “Runners need to have adequate carbohydrate intake to properly develop glycogen stores for optimized training and event day use. Carbohydrates are protein-sparing, meaning adequate carbohydrate intake is what ensures that any protein consumed is spared from being used as an energy source and reserved exclusively for muscle building and repair.”

Practically speaking, this means that runners do not need to avoid carbohydrates or added sugars when shopping for protein powders. In fact, if you like to consume protein powder before a run, you would benefit from pairing it with a carb source, like fruit, to sustain energy levels while running. 

[Related: Best Protein Shakes]

Amino Acid Profile 

Any milk-based protein (whey protein or casein) is going to have a complete amino acid profile, meaning it contains all nine essential amino acids and each of the three branched-chain amino acids (leucine, isoleucine, and valine). 

Plant-based athletes, however, will need to do a bit of additional research to ensure they receive all of these EAAs and BCAAs in their protein powder. Look for vegan protein powders that utilize complementary proteins or one of the plant proteins that contain all EAAs: perhaps one of the best pea protein powders or one featuring soy protein.

Best Protein Powder for Runners FAQs

References

Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. https://doi:10.3390/nu11051136 

Ryoichi Tagawa, Daiki Watanabe, Kyoko Ito, Keisuke Ueda, Kyosuke Nakayama, Chiaki Sanbongi, Motohiko Miyachi, Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials, Nutrition Reviews, Volume 79, Issue 1, January 2021, Pages 66–75, https://doi.org/10.1093/nutrit/nuaa104

Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019;11(6):1289. Published 2019 Jun 7. https://doi:10.3390/nu11061289 

Moore DR, Camera DM, Areta JL, Hawley JA. Beyond muscle hypertrophy: why dietary protein is important for endurance athletes. Appl Physiol Nutr Metab. 2014;39(9):987-997. https://doi:10.1139/apnm-2013-0591 

Williamson E, Fung HJW, Adams C, West DWD, Moore DR. Protein Requirements Are Increased in Endurance-Trained Athletes but Similar between Females and Males during Postexercise Recovery. Med Sci Sports Exerc. 2023;55(10):1866-1875. https://doi:10.1249/MSS.0000000000003219 

Kato H, Suzuki K, Bannai M, Moore DR. Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PLoS One. 2016;11(6):e0157406. Published 2016 Jun 20. https://doi:10.1371/journal.pone.0157406 

Lin YN, Tseng TT, Knuiman P, et al. Protein supplementation increases adaptations to endurance training: A systematic review and meta-analysis. Clin Nutr. 2021;40(5):3123-3132. https://doi.org/10.1016/j.clnu.2020.12.012  

Hartono FA, Martin-Arrowsmith PW, Peeters WM, Churchward-Venne TA. The Effects of Dietary Protein Supplementation on Acute Changes in Muscle Protein Synthesis and Longer-Term Changes in Muscle Mass, Strength, and Aerobic Capacity in Response to Concurrent Resistance and Endurance Exercise in Healthy Adults: A Systematic Review. Sports Med. 2022;52(6):1295-1328. https://doi.org/10.1007/s40279-021-01620-9 

Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. https://doi.org/10.1186%2Fs12970-017-0189-4 

The post The Best Protein Powder for Runners of 2024, Tested and Reviewed by Nutrition Pros appeared first on BarBend.