Endurance athlete's protein requirements – how much protein is needed?
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Short answer: the protein requirements of an endurance athlete are higher than those of a typical active adult. Based on a 2025 review, approximately 1.8 g of protein per kilogram of body weight per day is a justified goal for a highly training endurance athlete. This need may rise above 2.0 g/kg/day in situations where energy or carbohydrates are restricted or when the training load is exceptionally high.
However, protein does not replace the most important fuel for an endurance athlete: carbohydrates.
How much protein does an endurance athlete need?
Recent research evidence has shifted estimates slightly upward from previous recommendations of 1.2–1.6 g/kg. The 2025 review recommends approximately 1.8 g/kg/day for endurance athletes, and a 2023 study found that the calculated recommended intake was approximately 1.8–1.9 g/kg/day for both men and women during post-exercise recovery.
| Weight | 1.5 g/kg | 1.8 g/kg | 2.0 g/kg |
|---|---|---|---|
| 60 kg | 90 g | 108 g | 120 g |
| 70 kg | 105 g | 126 g | 140 g |
| 80 kg | 120 g | 144 g | 160 g |
| 90 kg | 135 g | 162 g | 180 g |
The table is not a personalized dosage guide, but helps to visualize the total amount. Actual needs depend on training volume, energy intake, goals, and overall diet.
Why does an endurance athlete need protein?
Protein is needed for purposes such as repairing tissue damage caused by exercise and training adaptation. Endurance exercise also increases the oxidation of amino acids, especially when carbohydrate or energy availability is scarce.
Sufficient protein intake does not mean that every meal should be a "protein bomb." The total amount and its distribution throughout the day are more essential.
How should protein be distributed during the day?
In practice, it is advisable to get protein from several meals throughout the day. For many athletes, approximately 0.3–0.4 g/kg per meal is a useful order of magnitude. For a 70-kilogram person, for example, this means about 20–30 grams of protein per meal.
If the day includes breakfast, lunch, dinner, and 1–2 snacks, the total amount accumulates more easily than by trying to consume a large amount in a single meal.
Is protein needed immediately after training?
It is reasonable to get protein during the hours after exercise, but recovery does not depend on a few minutes of an "anabolic window." If a normal protein-rich meal is consumed soon after exercise, a separate recovery drink is not necessary.
If there is a long gap before the next meal, a 20–40 gram protein serving, or a dose proportional to your size of about 0.3 g/kg, is a practical solution. After hard or long endurance training, replenishing carbohydrates is also important.
Is protein needed during a long performance?
Not automatically. This is an important difference from the previous version of this guide. According to the 2025 review, there is no convincing evidence that adding protein alongside carbohydrates before or during endurance exercise improves performance when carbohydrate intake is already sufficient.
In very long ultra or adventure performances, protein-containing foods can still be practical for total energy, variety, and eating enjoyment. However, it does not need to be set as a general rule of "5–10 g of protein per hour."
During performance, the most important refueling questions are usually the amount of carbohydrates, fluids, sodium, and gastric tolerance.
Plant-based protein for the endurance athlete
A plant-based diet can easily meet the protein goals of an endurance athlete. In practice, it is recommended to use a variety of sources such as soy products, tofu, tempeh, legumes, seitan, whole grains, nuts, and seeds, as well as protein powders if needed.
There are differences in the amino acid composition and digestibility of plant proteins, but there is no need to combine all protein sources into a perfect amino acid profile at every meal. The daily total is what matters.
If you want to compare powders, read FuturePeaks' guide to vegan protein powders.
When is a protein supplement useful?
A protein supplement is not necessary if you get your target amount from food. However, it can be practical:
- after training when a meal is not immediately available
- on a busy day or while traveling
- when appetite is low but you still need to consume protein
- if the total daily protein intake remains consistently too low
Protein powders are suitable for simple protein supplementation. Recovery drinks can be practical when carbohydrates are also needed in the same product.
Example day for a 70-kilogram endurance athlete
If the goal is about 1.8 g/kg, the total amount for the day would be about 126 g of protein. It could be distributed, for example, as follows:
- breakfast 25 g
- lunch 30 g
- snack 20 g
- dinner 30 g
- evening snack 20–25 g
The example illustrates distribution; it does not mean that one must follow this exact structure.
Frequently asked questions
Is 2 g/kg of protein too much for an endurance athlete?
It can be a justified amount in some situations, especially during a high training load or restricted energy intake. However, not all endurance exercisers need this much.
Does a runner need as much protein as a strength trainee?
The protein requirement of an endurance athlete can also be significant. In recent studies, the level of about 1.8 g/kg/day has been reached in connection with hard endurance training.
Can you get all your protein from food?
Yes. Protein powder and other protein products are primarily practical additional tools.
Is it worth using protein during long cycling?
Carbohydrates, fluids, and sodium are usually more important. No clear additional benefit of protein during performance has been demonstrated when carbohydrates are consumed in sufficient quantities.
Sources
- Witard et al. 2025: Protein Nutrition for Endurance Athletes
- Protein Requirements Are Increased in Endurance-Trained Athletes, 2023
- ISSN Position Stand: Protein and Exercise
Updated Oct 15, 2026. This article provides general nutritional information and does not replace individual nutritional or healthcare guidance.
