Every stride counts when you’re a runner – and so does what you eat. We asked an Advanced Sports Dietitian to reveal the ultimate protein pick for running stronger and recovering faster.

Brittany is an advanced sports dietitian, credentialed eating disorder clinician and accredited practising dietitian who has worked with a range of athletes from adolescents to master athletes across AFL, basketball, ultra-endurance, marathon running, swimming and more. She knows all too well about fueling and nourishing the body by eating a range of different foods, which is important for maintaining overall health and wellbeing.

Whether you’re lacing up for your first 5K or clocking serious kilometres each week, runners all share one common truth: the fuel you put in your body matters as much as the kilometres you kick out on the pavement.

As an Advanced Sports Dietitian, I’m constantly asked about the best high-protein snacks for runners. What you fuel your body with is key to how well you recover, how much energy you have and how consistently you progress.

Why protein matters for runners

Protein is essential for muscle protein synthesis, which is the process your body uses to repair and build lean muscle tissue after exercise.

An active individual typically needs between 20 to 40 grams of protein per meal to adequately support recovery and muscle development.

Enter the dairy superhero

One of my go-to answers? High-protein yoghurt. It’s versatile and packed with protein and other great vitamins and minerals.

Look for products that have a high count of essential amino acids, including leucine, the crucial building blocks supporting muscle repair, reducing post-run soreness, and fighting off fatigue. These amino acids work in tandem with protein to accelerate recovery so you can bounce back faster and feel stronger, run after run.

Also look for vitamin B12, which supports energy metabolism. This means your body can unlock energy from food more efficiently. This helps you run faster, for longer, without burning out so early.

My post-run protein pick

Chobani Fit yoghurt is an excellent choice as it packs in a powerful 15 grams of naturally occurring, high-quality protein in one serve. This makes it a perfect post-run or a mid-day pick-me-up, covering up to 80% of that meal requirement in one convenient and tasty pot.

Unlike many protein powders or fortifications that rely on heavily processed whey, Chobani Fit’s protein source is kinder on the gut as it is lactose-free, which makes a significant difference for runners prone to bloating, cramps, or digestive discomfort. You want to be thinking about your pace and your breath, not about whether your stomach is going to betray you mid-run.

Be mindful of sugar

Runners also need to monitor their sugar intake. While high-sugar snacks may give you a quick energy hit and serve their purpose, they often lead to the dreaded spike and crash.

Select Greek yoghurts contain no added sugar or artificial sweeteners, which helps to maintain steady blood sugar levels and energy output, ideal for consistent performance during training.

What’s your favourite way to eat Greek yoghurt? Leave us a comment below!