In this episode of Making a Runner, Nic Acampora is joined once again by Sports Nutritionist and Elite Athlete Annie Bothma for a deep dive into one of the most misunderstood pillars of endurance performance: Protein.

Annie Bothma is a Performance Sports Nutritionist (MSc), Running & Strength Coach and Elite Long-distance Runner. Known for her evidence-based yet practical approach, Annie combines scientific expertise with real-world experience to support athletes in optimising performance, health, and recovery. She’s a familiar voice on MAR, having previously shared valuable insights on Carbohydrates for Endurance (EP.109), Carb Loading (S3E25), and Weight Loss and Body Composition (EP.116).

In this conversation they unpack how endurance athletes can better fuel for strength, recovery, and long-term health—cutting through common misconceptions and offering science-backed, actionable advice. From protein timing and daily intake strategies to the role of amino acids and practical supplementation (yes, even creatine for runners!), this conversation is packed with insight for athletes of all levels.

You’ll learn:

• Why protein is essential for muscle repair, recovery, and resilience
• Protein needs for different athletic populations and goals

• How to meet your needs on plant-based or mixed diets

• The role of essential amino acids in muscle protein synthesis

• How supplements like creatine and beta-alanine fit into the endurance picture

• Why the distribution of protein across meals is a useful tool in meeting your daily needs

Whether you're training for your next marathon or simply looking to run stronger for longer—this episode will help you optimise your nutrition and performance in a sustainable, practical way.

If you want to find out more about Annie or her services, give her a follow on @annies_athletes ion Instagram or check out her website https://www.anniesathletes.org/

We hope you enjoyed the conversation and make sure to share it with a fellow runner.