How much protein do endurance athletes need? Nutrition

That said I’ve started resistance training in the last 6-9 months for the first time. And up to 2g/kg per day if you are over 50 and also doing resistance training.

• For anyone interested I’ve just done the maths for myself and compared it to my usual dietary habits.
• Turns out I’m currently bang on, but only because I take collagen before my workouts.
• I aim to have one day a week (one of my days off) as a recovery day when I do absolutely nothing.
• I know there are huge benefits to taking collagen for joints etc, but I remember seeing somewhere that it’s not the greatest source of protein for muscle growth/repair.
• That said I’ve started resistance training in the last 6-9 months for the first time.
• Plus protein and a as much fat as needed to make it tasty and well cooked.

How much protein do endurance athletes need?

I aim to get 1,5-2g/kg per day. I have heard that vegans should aim little higher. Dan Moore, PhD, brings us the current science on protein requirements for endurance athletes along with very practical advice for putting it into action for you. For anyone interested I’ve just done the best workout app maths for myself and compared it to my usual dietary habits. Turns out I’m currently bang on, but only because I take collagen before my workouts. I’m about to turn 40… not quite at that dreaded 5-0 decade yet!

How much protein do endurance athletes need?

Collagen powder is not a great source of general protein (lacking in essential amino acids) and I wouldn’t count it towards my goal. Good call on timing it before the workout, though. However, in addition to my riding and workouts, I also have to take into account the very physical demands of my job. I know there are huge benefits to taking collagen for joints etc, but I remember seeing somewhere that it’s not the greatest source of protein for muscle growth/repair. Almost everyone who sees me eat a meal usually says, ‘Woah… is that just for you? Plus protein and a as much fat as needed to make it tasty and well cooked.

How much protein do endurance athletes need?

I really don’t need or have the time and energy to undertake strength training in addition to my workouts on the bike. Due to time restrictions, my age and the demands of my job I can only do the low volume plans. I’ve found through trial and error that on workdays around 2g per kg of body weight is required (I’m 5’ 9″ and my weight hovers between 61 and 62kg). Any less than 2g/kg and my legs really feel it.

How much protein do endurance athletes need?

I eat plenty of carbs, protein, healthy fats, whole foods, fruit and veg. I aim to have one day a week (one of my days off) as a recovery day when I do absolutely nothing. I feel a bit weird about taking collagen before a workout and then protein powder after a workout. Especially when 99% of the time I eat a meal with a good serve of protein straight after the workout. Maybe I just need to try having a protein shake in the afternoon or something, when I’m not usually taking in ANY source of protein.