How much protein endurance athletes really need
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When we think of protein, we often picture bodybuilders and gym-goers focused on muscle growth. But protein is just as important for endurance athletes—runners, cyclists, swimmers, and others who push their limits over long distances. This blog explains how protein supports recovery, boosts performance, and helps adapt to hard training.
Not Just for Muscles: What Protein Really Does
Protein helps repair and rebuild muscle tissue after long or intense exercise. It also supports the growth of mitochondria, the energy powerhouses inside your cells, which are essential for endurance. Without enough protein, athletes may not fully recover or benefit from their training.
How Much Protein Do Endurance Athletes Need?
Most endurance athletes consume around 1.5 grams of protein per kilogram of body weight (g/kg/day). But new research suggests they should aim higher—closer to 1.8 g/kg/day, and possibly up to 2.0 g/kg/day during:
- Heavy training
- Low-carb periods (like fasted workouts)
- Rest days after intense sessions
This helps replace protein burned during long efforts and supports recovery.
Protein After Exercise: How Much and When?
To get the most benefit, athletes should eat about 0.5 g of protein per kg of body weight shortly after finishing a workout. This helps:
- Rebuild broken-down muscle fibers
- Improve strength and endurance adaptations
- Speed up recovery so you're ready for the next session
For a 70 kg athlete, that’s about 35 grams of protein post-workout—roughly what you'd get from a large chicken breast or a protein shake.
What About During Exercise?
Unlike carbs, protein during exercise doesn't improve endurance performance directly—unless you're doing ultra-endurance events lasting 5+ hours. But for sessions done with low carb intake, having some protein before or during the workout can help reduce muscle breakdown.
Special Cases: Low-Carb Training and Recovery
Some athletes train with low carbohydrate availability to improve fat burning and endurance. In these cases, protein becomes even more important. It helps protect against muscle loss and supports adaptations to the training.
Also, recent studies show that protein needs may be higher on recovery days than training days. That’s when your body does most of the repair work.
Should Women Eat More Protein?
Yes, especially during certain phases of the menstrual cycle. During the luteal phase, women may need slightly more protein due to hormonal changes that affect how their bodies use amino acids. Personalized nutrition is key.
Does Protein Help Refill Carbs?
After exercise, athletes need to refill glycogen stores—the stored form of carbohydrates in muscles. Protein can help if you're not eating enough carbs, but it won’t add much benefit if you’re already getting enough carbs (about 1.2 g/kg/hour).
Easy Ways to Boost Protein Intake
Here are some athlete-friendly tips:
- Include protein in every meal (eggs, yogurt, beans, lean meat, fish, tofu)
- Use protein shakes after workouts or when you're busy
- Try protein-rich snacks like nuts, boiled eggs, or Greek yogurt
- Track your intake to make sure you’re meeting your needs
The Bottom Line
Protein isn’t just for strength athletes. For endurance athletes, it’s key to better recovery, performance, and long-term results. Aiming for 1.8–2.0 g/kg/day, spaced out through the day and focused around workouts, can help you train smarter, recover faster, and perform your best—whether you're running marathons or cycling centuries.