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Is the timing of my protein intake relevant for my running recovery?

Yes. The timing of protein is crucial to boost post-exercise Muscle Protein Synthesis (MPS) rates and glycogen replenishment thereby driving recovery.

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Written by: The Athlete’s FoodCoach, on 12-02-2024
Bowl of yoghurt with blackberries and granola

Why is the timing of when I take my protein relevant for recovery?

Timing of your protein intake is crucial for recovery, at different time slots:

  1. First 3h post-exercise: Consuming protein within the first three hours after your rub leads to the highest MPS rate and supports glycogen restoration, contributing to the initial steps of recovery.
  2. Throughout the day:Protein spreading ensures a steady amino acid supply, stimulating MPS throughout the day, hence supporting the process of long-term recovery.
  3. Evening snack: During the overnight recovery period no meals will be consumed, leading to a negative muscle protein balance. Enhance MPS during sleep by consuming a slow-digesting protein (casein) evening snack to support long-term recovery.

How do I get the timing of my protein intake on point?

Use the FoodCoach app to structure your running sessions and receive customized protein recommendations for every meal. Strive to adjust each meal to meet your protein target. Keep in mind, every meal is a chance to enhance your performance!

The FoodCoach app makes it easy to achieve your protein goals in a practical way using real foods. Discover new high-protein performance nutrition meals, proven at World Tour level. Tune your own meals with real ingredients to maximize protein intake, maintain energy balance, and seamlessly fit them into your eating routine.

Example of FoodCoach app

Popular protein-rich meals and snacks

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