Best protein powder for runners in India

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

With running I realized I need three things, the three best supplements for runners. One is whey protein powder for runners, the second is a post-workout recovery drink and third, you need high-calorie drinks.

I was skinny and very quickly I understood that long distance is a big NO. But short dashes on the fields were good.

I know you are looking for the best protein powder for runners but you can also consider these best weight gainers for skinny guys here. Why I am saying this, as running is a very calorie-demanding task and you will need something to get you going. Weight gainers can act as post-workout shakes also.

All protein powders were chosen as per their brand reputation and usability!

Know more – Best Treadmills in India

Know more – Treadmills under 10000 INR – 20000 INR

List of the best protein powder for runners in India

Top Protein for RunnersProtein Content in % per Scoop
MuscleBlaze Biozyme Whey Protein76
Optimum Nutrition (ON) Gold Standard 100% Isolate Whey81
Dymatize Elite Casein71


Here are the benefits of why you should eat protein, even if you are running on a treadmill!

Muscle RecoveryRunning involves significant muscle damage and breakdown, which can be repaired through protein intake. Protein powder provides a concentrated source of protein, making it easier to consume the amounts needed for optimal recovery.
Increased Muscle MassRunners need to build and maintain adequate muscle mass to support the demands of their sport. Protein powder can provide a convenient and easy way to supplement protein intake to help with muscle growth.
Convenient Meal ReplacementRunners may not always have time for a full meal before or after a workout. Protein powder can be a quick and easy snack or meal replacement option that supports muscle growth and recovery.
Improved Immune FunctionIntense exercise, like running, can temporarily suppress the immune system, leaving runners susceptible to illness. Protein powder contains essential amino acids that are necessary for optimal immune function, helping runners stay healthy and avoid illness.
Improved EnduranceProtein powder may help runners improve their endurance by supporting muscle growth and recovery, which can lead to increased strength and efficiency during runs.
Weight ManagementRunners may be focused on maintaining a lean physique to improve their performance. Protein powder can help support weight management goals by providing a low-calorie, high protein option that can help them feel full and satisfied.

But note that I am not a pro runner or anything but as per me best protein powder for runners in India should be whey isolate.

If you are running either you are looking to enhance your stamina or trying to lose weight. Whey isolate blends are of low-calorie and generally costly.

If you are not that calorie conscious then you can choose a whey concentrate. 

But How much protein does a runner need?

Researchers mention that athletes should consume around 1.2-1.4 grams of protein/kg of their body weight each day. So if you are around 80 kgs of weight, you should consume around 80*1.2= 96 grams of protein.

Pros and cons of protein shakes

With a protein shake, you can get around 25 grams easily. Rest you can manage via real food like chicken.

The same study says that female athletes should take around 1.6 g/kg/day!

If your budget does not permit then you can drink creatine and caffeine as supplements and eat natural protein-rich food like egg, fish, chicken etc. Vegans can try soybean, daal, and cheese.

There are soya protein powder and pea and rice protein powder, these are somewhat similarly priced to whey protein but not as good as whey. So you can always choose whey isolate as the best protein powder for runners in India.

Best supplements for runners were divided by FOUR clear categories. 

Here are some more relevant supplements and equipment that might help you run faster and safer!

Like any other sport, running is a demanding sport. For recovery you must have a protein source, preferably that would be a whey protein. You can pick the one above or if you are on a budget then you can pick from the list of best whey under 1000 INR.

You can also go for mass gainers but if you can create a shake with protein, milk, and fruits then stick to whey.

Another best supplement for runners is casein, you can take casein any time of the day but if you are running regularly then take casein at bedtime. Casein is slowly releasing and will heal your muscles while you sleep.

Here are the best protein powders for runners in India –

MuscleBlaze Biozyme Whey Protein

MuscleBlaze Biozyme Whey Protein

Key Decision-Making Factors!

  1. Supposedly has a higher protein absorption rate at 50% as per clinical testing.
  2. Some customers experienced diarrhea and bad taste, especially with the biozyme protein.
  3. 25 grams of protein per serving including 5.5 grams of Branch Chain Amino Acids.
Check on HealthKart

Top Features:

  • Better absorption rate and mixability than other brands.
  • Good performance improvement encourages consistent use.
  • Easy authenticity verification ensures a genuine product.
  • Great taste and texture make taking the product enjoyable


  • 75% of protein per scoop.
  • Many people faced stomach issues

One of the things that sets MuscleBlaze Biozyme Whey Protein apart from other whey protein products is its Enhanced Absorption Formula (EAF).

I appreciate that this product is designed to ensure 50% higher protein absorption and 60% superior BCAA absorption compared to other whey proteins.

After using this product for a few weeks, I did feel an improvement in my muscle recovery and overall performance.

I was impressed to know that this Biozyme Whey has been tested and certified by Informed Choice Program U.K. and Labdoor USA for the accuracy of label claims and purity.

Not many proteins go this far to provide their authenticity.

Why buy!

After reading through a variety of reviews, it seems that MuscleBlaze Protein Powder has been hit or miss for many people. However, there are a few key points to consider if you are thinking about purchasing this product.

For starters, the packaging seems to be top-notch, with a scoop on top for easy use, and an authenticity label to give buyers peace of mind.

Some reviewers have praised the absorbency and digestion of this protein powder, claiming that it is easy on the stomach and does not cause bloating or gas. Some flavors have also been described as delicious, with a few even earning a perfect 10/10 rating for taste.

On the other hand, digestive distress, including diarrhea, upset stomachs, and a decrease in appetite are known among the negatives of this Biozyme protein. Other reviews have criticized the taste, which ranges from fake chocolate to cardboard :/

But since this protein has a labdoor lab report and 50% faster absorption rate going on – I would consider this whey protein isolate as a top contender for whey protein for runners!

Optimum Nutrition (ON) Gold Standard 100% Isolate Whey

Optimum Nutrition (ON) Gold Standard 100% Isolate Whey

Key Decision-Making Factors!

  1. Easier on the stomach compared to ON Gold Standard.
  2. Authenticity is ensured through a true seal and code sticker. But watch out for fake proteins.
  3. The product was easy to mix and caused zero digestion issues, providing great results for weight training.
Best protein powder for runners in India 1Best protein powder for runners in India 2Check on Amazon


  • Banned substance tested and informed choice certified for safety and quality.
  • Zero digestion issues and can be added to breakfast smoothies.
  • Has a verification code for authenticity, ensuring that you only buy from trusted sellers.
  • Mixes well and has good absorption without causing bloating or gas.


  • It’s expensive compared to the standard gold whey.
  • The taste of the isolate is not so chocolaty and takes some time to adapt to.
  • The scratch code on the box seems fake and pasted on by the seller.

ON whey Isolates are costly and really of great quality. There are some issues with forging but the protein tastes good, mixes well and gives results.

This is also isolated so that you can drink protein without much calories and allergens. 

And on is one of the companies, that many sports athletes use.

Per serving you get 24 gram of whey isolate, 5 grams of BCAA, 4 grams of glutamine. All these are geared towards muscle building and recovery.

Here are some top features of ON isolate – 

  • Hydrolysed & ultra-filtered whey protein isolate
  • 0 gram of sugar (Vanilla 1 gram)
  • At least 80% protein per serving
  • Delicious taste in 180 to 240 ml of cold water
  • 5.5 grams of naturally occurring BCAAs
  • 4.3 grams of naturally occurring glutamine & glutamic acid
  • 11.4 grams of naturally occurring essential amino acids


Why Buy!

ON Whey isolate is gluten-free, suitable for vegetarians, and undergoes rigorous quality control measures to ensure the product’s authenticity. On Isolate is an informed choice certified, and trusted by athletes worldwide for the past 35 years.

I recommend ON Gold Standard 100% Whey Isolate for those looking to boost endurance, build muscle, and support recovery after exercise. It’s delicious taste and authentic verification make it a premium product worth investing in.

It will help runners be it on the roads or on using treadmills. But…the challenge is to get an original whey protein to eat!

Dymatize Elite Casein

Dymatize Elite Casein

Key Decision-Making Factors!

  1. Low carb and high protein are important factors to some users.
  2. Some users don’t like the taste of artificial sweeteners.
  3. Users use protein as a meal replacement, this is kind of useful to make thick protein shakes.

Top Features:

  • 25g of 100 percent micellar casein
  • Provides slow, steady release of protein over extended periods of time
  • Helps muscle build and recovery during periods of low protein intake (e.g. between meals or while sleeping)
  • Reformulated for easier mixing and a better taste experience.

This a casein protein from a reputed brand Dymatize, casein is best used in between meals and at bedtime.

Casein is a slow-releasing protein so it can feed your tired leg muscles with protein for a long time.

Also if you are into running long distances or even running at the treadmill for a longer period of time then casein protein can help.

With each serving, you get 25 grams of protein, 5.5 grams of BCAA, 2.3-gram Leucine, and 130 calories and it is gluten-free.

Why buy!

As an avid protein powder user, I highly recommend the Dymatize Casein protein powder. Despite its natural thickness, this protein powder is surprisingly easy to drink and has a great taste. 

While there are some downsides, such as the synthetic taste and the potential for clumping, the benefits far outweigh these minor issues. I would recommend this product to anyone looking for a delicious protein powder that will keep you full and help you reach your fitness goals.

Post-workout Recovery Supplements for runners

Any general post-workout recovery would do, you will need the Essential amino acids, BCAA, and Electrolytes. You can also look for something extra like glutamine, creatine, and L-carnitine in it.

Pre-Workout Supplement for Runners

Fast&Up Reload

Almost all Fast&UP supplements would work, they have a good formula of caffeine and electrolytes and other minerals to get you going for the mile run or more.

If you are not into caffeine then you might want to look for caffeine free.

And as usual, try to drink sugar-free drinks.

Supplements for running faster

Caffeine and nitrate supplements (1). You can simply drink coffee or take a pre-workout supplement that has caffeine. And creatine is also known to increase performance so you can take that also. 

How much protein do you need for running?

Whey protein is one of the best supplements for runners, and like any other athlete, you will need around 1.5 grams to 1.8 grams of protein per kg.


should I drink a protein shake after running?

Whey protein might help you with recovering faster (3) if you gulp down a protein shake. But..there are also some studies that show there is no difference between eating a milk-based protein shake or just eating carb-only recovery drink!

Does eating whey protein before running work better?

Well, if you are not full and have no issues with running then you can drink whey before running. Whey absorbs in your body faster thus it might help in faster recovery. But you should aim to get the required amount of protein throughout the day.
And at bedtime, you can also eat casein (2) to repair your muscles while you rest.

Quick Reads – 

Ref: Runners world


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

🥊 About The Skinny Author

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body building type workouts!

I cancelled the gym subscription as I was more into making my home gym for workout. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I can access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget friendly home gym machines, nutrition to buy as per your goals here in

If you have question then contact here

Ps: Author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment and set up home gym as per their Fitness goals.