The 4 Best Protein Powder for Runners in 2024

Nutrition plays a crucial role in running, as it helps individuals break personal barriers and reach new heights. Protein, the building block of muscle recovery and growth, stands at the forefront of a runner's dietary essentials. The best part? We've put together a great selection from Raw Nutrition that we think you'll love.

Our range of protein supplements includes CBUM Itholate Protein Signature Series, Grass Fed Whey Protein, and Vegan Protein to cater to the unique needs of every runner. 

Whether sprinting on trails or pushing limits on the track, the right protein powder can be your key to achieving unmatched endurance and resilience. Read on to discover how these protein powders can transform your running performance, one scoop at a time.


1: CBUM Itholate Protein Signature Series

A tub of CBUM’S Itholate Protein 

The CBUM Series Itholate Protein, personally formulated by Chris Bumstead, 5x Mr. Olympia, is a reflection of his dedication to optimal nutrition and performance. This protein powder delivers a robust 25g of pure whey protein isolate per serving, ensuring peak muscle recovery and growth for athletes and fitness enthusiasts alike. Its micro-filtered formulation guarantees superior purity and maximum digestibility, making it an ideal supplement to help you recover after a workout.

Beyond its muscle-building prowess, this protein powder stands out for its minimalistic approach to fat and carbs, embodying Chris's philosophy of "no BS" nutrition. It's tailored for those who are serious about their fitness goals and offers a lean protein source to support muscle tissue without unnecessary fillers.

The range of flavors, including Birthday Cake, Mint Chip Ice Cream, and Vanilla Oatmeal Cookie, among others, are all personally selected by Chris to ensure that each scoop is not only a step toward physical excellence but also a tasty experience. This attention to detail and quality makes the CBUM Series Itholate Protein a top-tier choice for individuals aiming to emulate the champ's success, by incorporating championship-level nutrition into their regimen.


2: Grass Fed Whey Protein

A white tub of RAW Isolate Protein 

RAW Nutrition's Grass-Fed Micro-Filtered Isolate Protein is a premium choice for those looking to support lean muscle mass with high-quality nutrition. Each serving delivers 25 grams of pure whey protein isolate, ensuring smooth and rapid digestion. This formulation stands out for its minimal fat and carb content, emphasizing the protein's purity and effectiveness for muscle recovery and growth. 

Sourced from grass-fed whey, it offers a clean protein option free from hormones and antibiotics, maximizing safety and efficacy. With flavors like Cookies N Cream, Dark Chocolate, Vanilla, and Peanut Butter, it combines great taste with exceptional nutritional benefits, making it an excellent option for those focused on building lean muscle efficiently.


3: Vegan Protein

A white tub of RAW vegan protein 

Dive into the green side with RAW Nutrition's Vegan Protein! Packed with 20g of plant power from peas, brown rice, fava, and mung beans, it's not just any protein—it's your muscle's best friend, fortified with vitamins for that extra punch. 

This vegan protein is fortified with essential vitamins, making it nutrient-dense while being low in calories, carbohydrates, sugars, and fat.

Low in the stuff you don't want and high in flavor, it's sweetened with stevia for a guilt-free treat. Whether you're a fitness enthusiast or just looking to add a plant-based boost to your day, this vegan protein is your go-to for keeping things lean, clean, and green.


4: Whey Protein Blend

A white tub of RAW whey protein blend 

Stepping into the world of protein with RAW Nutrition's Whey Protein Blend, you're in for a treat that's both delicious and muscle-friendly. This blend is carefully crafted to offer 25 grams of top-notch, micro-filtered whey protein per serving, ensuring your body absorbs it quickly and efficiently. 

Designed with your health in mind, it boasts low fat and carbs, free from chemical preservatives, making it the perfect partner for promoting lean muscle growth and speedy recovery. Ideal for anyone looking to nourish their body and support their fitness goals in a safe, effective way.

How to Choose the Right Protein Powder for Runners

Selecting the best protein powder for runners is much like pairing the right shoes with your running style—it should match your nutritional goals and dietary preferences perfectly. Raw Nutrition provides some of the best options on the market, but here's a more detailed guide to help you make an informed choice:

  1. Digestibility: Opt for a protein powder that's easy on your stomach. Your body should be able to quickly absorb it, aiding in efficient post-run recovery. This is especially important for runners who have sensitive digestion or are prone to gastrointestinal discomfort.
  2. Protein content: Look for a high protein content to support muscle repair and growth. A serving should provide a significant portion of your daily protein needs, helping you recover from your runs and build strength.
  3. Ingredient quality: The cleaner the ingredients, the better. Seek out powders with minimal additives and artificial ingredients. Organic or non-GMO labels are a good sign of quality, indicating a product free from unnecessary chemicals and fillers.
  4. Dietary needs: Whether you're vegan, lactose intolerant, or prefer grass-fed sources, there's a protein powder that fits your requirements. Vegan runners might gravitate towards plant-based proteins like pea or hemp, while others may opt for whey protein derived from grass-fed cows for its superior nutrient profile.
  5. Taste and Mixability: Don't forget about the flavor and how easily the powder blends. A protein powder that tastes great and mixes well with your preferred beverages can make your nutrition routine more enjoyable.

By considering these factors, you can find a protein powder that not only supports your running and recovery but also aligns with your health and wellness goals. Remember, the best protein powder for runners is one that meets your specific needs, helping you to stay strong and recover quickly, fueling your passion for running.

Benefits of Protein Powder for Runners

It's worth noting that if you're a runner, incorporating protein powder, along with other endurance supplements, into your diet can be extremely beneficial. Whether you're just starting or you're a seasoned runner, adding protein powder to your routine can help you achieve your fitness goals. So, it's worth considering if you're looking to enhance your performance and speed up your recovery time.

Here are some of the many benefits of protein powder:

Muscle Repair and Recovery

Protein is vital for repairing muscle fibers that are damaged during running. It aids in the recovery process, which is crucial for muscle growth and preventing injuries. The right protein powder can provide the essential amino acids needed to facilitate this repair, ensuring runners bounce back stronger after each session.

Enhanced Performance

Adequate protein intake is linked to improved endurance and strength, enabling runners to perform better over longer distances. By supporting muscle repair and bolstering muscle strength, protein can help runners increase their stamina and reduce fatigue during runs, making it easier to tackle those extra miles.

Weight Management

Protein's role in promoting satiety is a game-changer for runners looking to manage their weight. By consuming protein-rich supplements, runners can feel fuller for longer, which helps in controlling calorie intake and maintaining a healthy weight. This is particularly beneficial for runners aiming to optimize their performance through effective weight management.

What Are the Different Types of Protein?

Not only are there a lot of protein powders out there with a long list of ingredients, there are a lot of different forms of protein. Protein powders offer options tailored to the unique needs and preferences of runners, each with its distinct benefits:

Whey Protein

Whey protein is highly regarded for its role in promoting quick recovery after runs due to its rapid absorption rate. Once ingested, whey protein is quickly broken down into amino acids and absorbed into the bloodstream, making it readily available for muscle repair and synthesis. This rapid delivery of essential amino acids to the muscles is crucial for initiating the recovery process immediately following exercise, helping to repair the micro-tears in muscle fibers caused by intense or prolonged running.

The high content of branched-chain amino acids (BCAAs), particularly leucine, in whey protein, is key to its effectiveness in recovery. Leucine acts as a critical trigger for muscle protein synthesis, the process by which the body repairs and rebuilds muscle tissue. This makes whey protein an excellent choice for runners looking to reduce recovery time and enhance muscle repair after workouts.

Additionally, whey protein's ability to support the immune system and reduce inflammation can further aid in recovery, ensuring that runners can return to training sooner and with less discomfort. Its quick assimilation not only supports physical recovery but also helps replenish amino acid levels, contributing to overall well-being and readiness for the next training session.

For runners focused on improving performance and reducing downtime between training sessions, incorporating whey protein into their post-run nutrition strategy can be a game-changer, providing the necessary support for quick and effective recovery.

Casein Protein

Casein Protein offers a slower release of amino acids, making it perfect for prolonged muscle recovery, especially during sleep. Its gradual digestion ensures a steady supply of amino acids throughout the night, aiding in the repair and growth of muscle tissue. 

Unlike whey protein, which is rapidly absorbed into the bloodstream, casein forms a gel in the stomach that slows down its digestion. This slow-release mechanism ensures a continuous supply of amino acids to the muscles over several hours, making it particularly beneficial for recovery processes during rest periods or overnight.

This gradual amino acid release helps in the continuous repair and rebuilding of muscle fibers damaged during running. It supports the body's natural recovery processes when it's in its highest state of repair — during sleep. The sustained availability of essential nutrients can aid in reducing muscle breakdown and promoting muscle growth, contributing to improved muscle recovery and strength over time.

Moreover, the prolonged digestion of casein can also help in maintaining a feeling of fullness, which can be beneficial for weight management — an important aspect for many runners looking to maintain an optimal body composition for performance.

This makes casein an excellent option for maintaining muscle health over long periods, ensuring you're building a strong foundation for endurance and performance.

Vegan Protein Sources

For those following a vegan diet, plant-based proteins from peas, rice, and hemp offer comprehensive amino acid profiles, ensuring no shortfall in essential nutrients. These sources are not only compatible with vegan dietary restrictions but also provide varied health benefits, including being easier on the digestive system for some individuals. 

These plant-based proteins are known for their digestibility and lower risk of causing allergies or sensitivities, which is beneficial for runners focusing on optimal gut health and avoiding digestive discomfort during training.

Pea protein, for instance, is rich in iron, a critical nutrient for runners to support oxygen transport and energy production. Rice protein provides a good balance of essential amino acids necessary for muscle repair and recovery. Hemp protein, aside from being a complete protein, is also packed with omega-3 fatty acids, contributing to anti-inflammatory benefits which are vital for recovery and overall heart health.

Moreover, plant-based proteins are associated with a lower environmental impact compared to animal-based sources, aligning with the dietary choices of environmentally conscious individuals. They also tend to be high in other nutrients like fiber, vitamins, and minerals, supporting overall health, energy levels, and immune function — all essential factors for maintaining peak performance in running.

Plant-based proteins are becoming increasingly popular among runners seeking sustainable and ethical nutrition options without compromising on quality or performance benefits.

Specialty Proteins

Specialty formulations like the CBUM Itholate Protein Signature Series cater to specific dietary needs and performance goals, offering personalized nutrition solutions. These products often combine the best of whey, casein, or plant-based proteins with additional nutrients or compounds aimed at enhancing athletic performance, recovery, and overall health.


Choosing the right protein powder for your running journey is like finding the perfect running shoes – it's crucial for your performance and comfort! Remember to consider your taste preferences, nutritional needs, and the unique benefits of each product we've reviewed. With the right protein powder by your side, you'll be fueled up and ready to crush your goals on the track or trail.

Ready to take your running game to the next level? Dive into the exciting world of runner-friendly protein powders available at Get Raw Nutrition! Whether you're a seasoned marathoner or just lacing up for your first 5K, our selection has something for everyone. 

Don't wait – head over to Get Raw Nutrition today and discover the protein powder's secret weapon for your running success!


The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Raw Nutrition is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.

March 14, 2024 — Aaron Napoles

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