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Protein is trending in the nutrition space. Everywhere you look, someone is saying you should eat more.

But is this protein push all just media and marketing hype? And does this even apply to endurance runners?

Let’s find out.

Today we are going to explore what you need to know about protein for runners, and specifically for plant-based runners. We’ll uncover:

  • Why the recommended daily allowance doesn’t make sense for you
  • Why plant-based runners and older runners need to pay more attention to protein, and
  • I’ll share some real world examples of what a runner’s daily intake could look like with real food.

This information is especially important to know if you are trying to run your best, increase your muscle mass, and optimize your healthy years no matter what your age.

Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition.

If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library. 

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less.


If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at


Simply the highest quality, best tasting plant-based protein powder you can buy.

If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at


⭐⭐⭐⭐⭐New Fan!

I took the “Train your brain like an elite distance athlete” on a recent run, as I was looking for something new to listen to. Really enjoyed it! Happy to have found a new catalogue of content - from a like minded plant-based athlete - to run with!


⭐⭐⭐⭐⭐My Fav running podcast

I’ve been listening to this podcast for about a year, typically when out marathon training. What I like about it is the range of subjects covered that I find relevant to marathon training, along with the occasional guests who give a bit more expert advice on certain topics. I’m an experienced (10+) marathoner but I find Claire’s podcasts have allowed me to tweak my plans (a memorable podcast on doing the ‘right’ type of speed training) or simply remind me of the things I already know but sometimes let slip. Thanks Claire!

Si Ell


As a runner that has listened to many different running podcasts, coming across this one has been refreshing. Love the variety in topics, the guests, and the emphasis on a plant-based diet behind all of our running success.


Music Credits:

Music from Uppbeat

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Take your training to the next level with a Custom Race Plan

Far more than just a running plan, Coach Claire includes strength training, nutrition and training tips, and her exclusive mental strength training course all in an affordable, custom plan designed just for you.

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Ready to take your running, nutrition and mindset to the next level?  Learn more about personal coaching with Coach Claire.