Build a post-run sitting near 0.3 g/kg protein plus carbohydrate — from food, not from a dairy recovery canister.
Sports dietitian review pending
Protein vs 0.3 g/kg and carbohydrate will appear here.
The ACSM 2016 stand still cites about 0.3 g of protein per kg in recovery contexts. For 70 kg that is about 21 g in the sitting. Plant-based runners often miss it because the easy packet on the expo table is whey.
Tailwind Rebuild and Skratch Recovery are dairy in the plantbaes.net catalog (last verified August 2026). Tailwind Endurance Fuel and Skratch hydration mixes are a different answer. Food still works: soy milk, silken tofu, rice, banana, maple.
Key takeaway:
0.3 g/kg is a sitting target, not a smoothie brand. A vegan-looking logo on a recovery tub is not a status field.
A sitting that actually maps
Firm tofu (150 g) is 16 g of protein here. Silken tofu (150 g) is 8 g. Add fortified soy milk and a banana and you are in the band without a scoop. Carbohydrate still matters more than chasing a perfect amino-acid milligram count in the first hour.
Mapping only. Protein and carbohydrate totals are scaled from the food table. The sitting target is 0.3 × body mass in code.
This tool does not certify a powder vegan. Paste a label into the ingredient red-flag scanner or look the SKU up in the catalog.
Do not let recovery become a fiber bomb
A lentil bowl can hit protein and wreck the gut you just raced with. If you are still in race week or the same afternoon as a marathon, keep residue modest and log the day in the Fiber Load Checker. Beans can wait until the evening.
Frequently asked questions
How much protein should runners eat after a long run?
Roughly 0.3 g per kg of body mass in the recovery sitting is the commonly cited target — about 21 g for a 70 kg runner. Carbohydrate in that meal still matters more than chasing a perfect scoop.
Is plant protein powder required?
No. Fortified soy milk, silken tofu, and a banana already move the sitting. Powders are optional. Tailwind Rebuild and Skratch Recovery are dairy in this catalog.
Should the first meal be low fiber?
If your gut is still angry, yes. Save the bean bowl for later the same day. This tool will still show fiber grams so you can see the cost.
Does this replace a full recovery day of eating?
No. It is one sitting. Total daily protein and carbohydrate still add up across meals.
Where do the numbers come from?
Food-table grams. The 0.3 g/kg target is applied in code from body mass. The language model does not invent protein.
What about leucine?
Soy-forward plates help. Read the leucine article if you want the amino-acid context — this tool still counts food grams, not milligrams of leucine.
Is Garden of Life Sport Certified Vegan?
Some rows in the catalog carry a Certified Vegan trademark. Most recovery canisters do not. Check the catalog rather than assuming a plant-protein tub is certified.
Can I use Tailwind Rebuild because Tailwind Endurance Fuel is vegan?
No. Tailwind Endurance Fuel is manufacturer-confirmed vegan in this catalog. Rebuild is whey. Same livery, different product.
Educational content only. Carbohydrate, fiber, iron, B12, and hydration needs vary. Consult a sports dietitian or physician for individualized guidance — especially if you have a GI condition, anemia, or a history of underfueling.
