How much protein should endurance athletes eat daily?
Suitable for: Endurance athletes who train seriously but have never calculated their protein intake. If you often eat "by feel," worrying about eating too little or too much—this article is for you.
1Why endurance athletes need more protein than the average person
Endurance training increases muscle turnover—protein is constantly being broken down and synthesized. If intake is insufficient, the body struggles to maintain muscle composition, which can eventually hinder performance and recovery.
Average adults need about 0.8 g/kg/day; endurance athletes need about 1.2–1.4 g/kg/day (Thomas et al., J Acad Nutr Diet 2016; Jäger et al., J Int Soc Sports Nutr 2017).
Conclusion: Requirements fluctuate with training volume; increase intake during high-workload weeks.
- Thomas et al., J Acad Nutr Diet 2016
- Jäger et al., J Int Soc Sports Nutr 2017
2Calculate your daily protein target by body weight
Multiply your body weight by 1.2–1.4 g/kg to get your total daily intake. Research also indicates that after approximately 1.6 g/kg per day, the additional protein benefits to muscle composition tend to plateau (Morton et al., Br J Sports Med 2018, meta-analysis of 49 studies)—this is an "upper threshold," not an encouragement to increase endlessly.
The chart below converts common body weights (endurance 1.2–1.4 g/kg):
* Illustrative diagram · Data are values cited in the article
Key takeaway: Most endurance athletes fall within the range of 80–110 g per day.
- Morton et al., Br J Sports Med 2018
- Thomas et al., J Acad Nutr Diet 2016
3Total intake should be split across meals, with each meal meeting the target.
MPS has an "upper limit effect" for single intakes: eating too much at once won't linearly increase benefits. Distributing protein across meals is more effective for maintaining the synthesis rhythm. Each meal should contain approximately 0.3–0.4 g/kg of protein and 2.5–3 g of leucine to best trigger MPS (Jäger et al., J Int Soc Sports Nutr 2017).
| Body weight | Protein per meal (0.3–0.4 g/kg) | Leucine target |
|---|---|---|
| 55 kg | 17–22 g | 2.5–3 g |
| 65 kg | 20–26 g | 2.5–3 g |
| 75 kg | 23–30 g | 2.5–3 g |
| 85 kg | 26–34 g | 2.5–3 g |
Key takeaway: Splitting your daily total into 3–4 meals is more effective than eating it all at once.
- Jäger et al., J Int Soc Sports Nutr 2017
4Myth: "Endurance athletes only need a small amount of protein"
* Illustrative diagram · Myth vs. Fact comparison
The primary energy source for endurance training comes from carbohydrates, which often leads to the misconception that protein is "optional." However, protein's role is not as fuel, but to maintain muscle composition and support training adaptation. Endurance training increases muscle protein turnover, and insufficient intake makes it difficult for the body to maintain existing muscle composition, which can eventually hinder performance and recovery.
The recommended protein intake for average adults is about 0.8 g/kg; endurance athletes, however, need about 1.2–1.4 g/kg (Thomas et al. 2016; Jäger et al. 2017), nearly double the amount. Therefore, the statement "only need a small amount of protein" is not valid: the protein requirements for endurance activities are significantly higher than for sedentary individuals, just not as high as for strength athletes.
Key takeaway: Protein is not exclusive to strength trainers. Calculating the correct total based on body weight and distributing it across meals is a practical approach.
- Thomas et al., J Acad Nutr Diet 2016
- Jäger et al., J Int Soc Sports Nutr 2017
5Conclusion: Calculate total intake accurately, and distribute it across meals.
Endurance athletes should aim for 1.2–1.4 g/kg of protein daily, distributed across 3–4 meals, with each meal providing 0.3–0.4 g/kg of protein and 2.5–3 g of leucine. This is a practical baseline.
Actionable steps:
- Calculate total intake based on body weight (e.g., 70 kg → 84–98 g/day).
- Consume 20–30 g of high-quality protein per meal, paired with leucine-rich sources.
- For quick post-workout replenishment, a single serving of REGO Whey (22 g whey protein) or REGO Rapid Recovery (21 g plant protein) can cover a meal's deficit; combine with your personal diet and gastrointestinal tolerance, and always test new products before training.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. PMID:28698222. DOI:10.1136/bjsports-2017-097608. https://pubmed.ncbi.nlm.nih.gov/28698222/
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528. PMID:26920240. DOI:10.1016/j.jand.2015.12.006. https://pubmed.ncbi.nlm.nih.gov/26920240/
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PMID:28642676. DOI:10.1186/s12970-017-0177-8. https://pubmed.ncbi.nlm.nih.gov/28642676/
