Running boosts cardiovascular health, endurance, and calorie burn. Running requires more than carb counting. Protein is essential for muscle repair, rehabilitation, and performance. How much protein do runners require, and what are the best sources? The Right Protein Amount? Protein RDA is 0.8 grams per kilogram of body weight. This may not be enough for runners. Marathoners may benefit from 1.0 to 1.6 grams per kilogram of body weight daily, according to research. So 0.45 to 0.73 grams per pound of body weight. To calculate your optimal protein consumption, multiply your weight in kilograms by 1.2 or pounds by 0.55....