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Runners put greater demands on their bodies than the average person. The stress of vigorous exercise creates a need for extra protein to rebuild muscle. Sports nutritionists typically recommend about 0.50 and 0.70 grams of protein per day per pound of body weight – depending on your level of exercise and your metabolism.
For example, a 150-pound runner needs between 75 and 105 grams of protein daily. But how much is that? Well, beef and poultry each contain about 7 grams of protein per ounce, so our runner would have to eat between about 11 and 15 ounces of either to meet his/her daily need. On the high end, that's almost four quarter-pound burgers!