Protein for Endurance Athletes: Daily Requirements
Endurance athletes need roughly 1.2-1.6 g of protein per kg of body weight per day to repair muscle and support adaptation. For a 70 kg (154 lb) athlete that is about 85-110 g per…
Calculate Your Protein IntakeLong training sessions increase protein oxidation and connective-tissue turnover, so endurance athletes need more than the sedentary baseline even though their focus is fuel. Chronic under-eating of protein during high-volume phases is a common cause of stalled adaptation and nagging injuries.
Because sessions are long, protein around training matters: a small dose during ultra-long efforts and a full meal afterward both help. Keep carbohydrate high to spare protein for repair rather than energy, and distribute protein evenly across meals.
- Daily target: 1.2-1.6 g/kg
- Raise intake during high-volume or altitude blocks
- Keep carbs high so protein is used for repair
- Include 20-30 g protein in your post-session meal
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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