How much protein do endurance runners need?
Many sports nutrition guidelines suggest about 1.2 to 2.0 grams of protein per kilogram of body weight per day for endurance athletes, spread across meals. The right amount depends on your training load, goals and overall diet. A sports dietitian can help you find your number.
Practical tips
- Spread protein across 3 to 5 meals and snacks
- Include protein after hard or long sessions
- Pair it with carbohydrates to support recovery
- Use food first: dairy, eggs, fish, meat, legumes and tofu
Signs your intake may be off
- Slow recovery between sessions
- Frequent soreness or niggles
- Unplanned weight loss during heavy training
When to get it checked
If you are training for a race or changing your diet, a sports dietitian can build a plan around your training.
At Performance Sports Therapy in Gloucester, our sports dietitians can help you find the cause and build a plan.
Related: what should I eat before a half marathon, what are the signs of low iron in female athletes.