Protein for Marathon Training: How Much and When
During marathon training, protein needs rise to about 1.4-1.7 g per kg of body weight per day to handle high mileage without losing muscle. A 65 kg (143 lb) runner targets roughly…
Calculate Your Protein IntakeThe volume of a marathon build damages muscle and connective tissue week after week, and many runners inadvertently under-eat protein while focusing on carbohydrate. Meeting the higher end during peak weeks protects lean mass, supports the immune system and speeds recovery between long runs.
Refuel after long runs with both carbohydrate and 20-30 g of protein, then keep protein even across the rest of the day. In the taper, you can ease back toward 1.2-1.4 g/kg as training volume drops.
- Peak training: 1.4-1.7 g/kg per day
- Taper weeks: ease toward 1.2-1.4 g/kg
- Long-run recovery: carbs plus 20-30 g protein
- Spread the rest evenly across daily meals
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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Frequently Asked Questions
Most people do best aiming for 25g to 40g of protein per meal, spread across 3-4 meals a day. This keeps muscle protein synthesis elevated throughout the day rather than concentrating intake into a single large meal.