How much protein do I need daily when training for a marathon?
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Gena Cahill - NASM Elite Trainer answered:The protein recommendations for an endurance athlete is 1.6-2.0 grams per kilogram of body weight. Athletes can easily convert pounds to kilograms by dividing total pounds of weight by 2.2. This protein amount should be equal to 15-30% of your total calorie intake. Eating protein in excess of 30% of your total calories can be dangerous. It usually comes with a higher fat intake, makes the kidneys work harder, and makes an individual excrete calcium. According to the Journal of Sports Sciences, the timing of protein supplements may be more important than the amount of protein that is ingested. Studies have shown that quickly getting amino acids, which are the building blocks of proteins, into the body after exercise helps minimize the breakdown of muscle tissue. But, one of the most important things is to make sure you are ingesting enough carbohydrates. Carbs are the key to maximizing your performance and recovery time. Combine carbohydrates with proteins before and after exercise, this will help you reach your peak performance goals. It is recommended that endurance athletes eat a diet consisting of 6-10 grams of carbohydrates per kilogram of body weight each day, which equals about 60% of your total caloric intake.
Hope that helps! Feel free to contact me if you need more information or recommendations.The protein recommendations for an endurance athlete is 1.6-2.0 grams per kilogram of body weight. Athletes can easily convert pounds to kilograms by dividing total pounds of weight by 2.2. This protein amount should be equal to 15-30% of your total... More -
Neal Spruce of dotFIT answered:The simplest and safest answer is ~1 gram (g) of protein per pound of body weight for all athletes during intense training. Exercisers and athletes generally have a higher protein requirement than their sedentary counterparts. Additionally, proper timing of protein ingestion around the workout (30 minutes before and immediately after) and spread evenly throughout the day can dramatically enhance exercise-induced results. This is especially true for recovery, which is most important to "in-training" endurance athletes. Using the Sharecare Fitness Application, you can design ideal athletic menus individualized for you including proper protein requirements, meal timing and complete food plans. Simply fill in your personal statistics and create your program. As mentioned above, as a simple “rule of thumb,” if you consume 1 g of protein per pound of body weight, you will cover all your protein needs, and consuming more will not be helpful. So if you weigh 175 lbs, consume 175 g of protein spread evenly throughout the day including before and immediately after training.
Protein recommendations are based on the majority of energy requirements being met by dietary carbohydrates and fats. Below are the actual protein recommendations for exercisers and athletes (1 kg = 2.2 lbs):
Active Recreational Athletes
- Minimum acceptable intake – 1 g/kg/d of body weight
- Adaptation period - 1.2 to1.8 g/kg/d
Strength Athletes/Off-Season Bodybuilders
- Minimum acceptable intake – 1 g/kg/d of body weight
- Adaptation period - 1.6 to 2.0 g/kg/d
Endurance Athletes
- Minimum acceptable intake – 1.4 g/kg/d of body weight
- Adaptation period - 1.6 to 2.0 g/kg/d
The active recreational athletes' category also includes other competitive athletes not attempting body composition changes. The adaptation period is defined as significant physiological changes occurring due to participation in a new regime, progressive intensity, or high-intensity training. The adaptation period presumes that factors affecting protein requirements may be additive. Athletes participating in aerobic and anaerobic (mainly strength training) activities may need intakes at the upper end of the ranges.
The simplest and safest answer is ~1 gram (g) of protein per pound of body weight for all athletes during intense training. Exercisers and athletes generally have a higher protein requirement than their sedentary counterparts. Additionally, proper... More
