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We need protein to build and repair tissues such as bones, muscle and cartilage, to make enzymes and hormones, and it’s also needed for healthy immune system function. Protein is key for runners, since muscles are largely made up of protein (actin and myosin), so including enough in your diet is vital for recovering from runs and building muscle to improve performance.
How much protein do runners need?

For the average person, the World Health Organization (WHO) recommends 0.8g of protein for each kilogram we weigh, based on ideal (not overweight) body weight. Runners may well require more than the WHO guidelines to aid muscle recovery, and it is understood that up to twice this reference nutrient intake (RNI) is safe. Endurance athletes (eg those training for a marathon) should consider raising their protein intake to between 1.0-1.6g per kg per day.

The ‘golden window’

In the first 30 minutes after intense exercise, the body is primed to use protein and carbs for recovery and muscle repair. If the same nutrients are taken two hours later, there is less protein synthesis and muscle-glycogen storage. Refuel with a protein and fruit smoothie or a recovery supplement as soon as you can after your run.
Where should I get my protein from?

Protein is made up of amino acids, some of which the body cannot make. Animal proteins such as meat, fish, eggs and seafood provide these essential amino acids and are therefore known as ‘complete’ proteins.

Meat is the most well known protein source. If you’re a meat eater, ensure you choose meat from animals raised traditionally – look out for organic, free-range and grass-fed. Fish and seafood are some of the best protein options out there. Look out for the blue Marine Stewardship Council label to ensure your fish is sustainably sourced. As well as being protein-rich, eggs provide a variety of other essential nutrients, making them a nutritious breakfast choice. Choose free-range eggs.

I’m vegan; where should I get my protein?

The best soy products are those that have been part of Asian diets for centuries, which are the fermented kind (eg miso and tempeh) rather than processed (eg soy milk and tofu). Nuts, lentils, beans, chickpeas and quinoa are also good vegan protein sources.
Do I need protein supplements?

While it’s important to include protein sources as part of your diet, supplements can be a handy way to top up your intake. A good-quality protein shake can be particularly useful in that golden-window period and protein bars can make for a healthy, portable snack option on race days.
A one-day protein plan for runners:

A protein plan for a 63kg runner (63kg x 1.3g protein per kg = 82g of protein per day).

Breakfast: Two eggs and avocado on rye toast with tomatoes. Protein = 12g

Snack: Postrun protein shake with a handful of berries. Protein = 20g

Lunch: Quinoa salad with grilled organic chicken breast, broccoli and peas. Protein = 30g

Dinner: Soba noodle and veg stir-fry with salmon, sesame oil and soy sauce. Protein = 20g

Source: https://www.runnersworld.com/uk/nutrition/diet/a26528605/where-runners-should-get-protein-from/

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.