The Power of Protein for Endurance Athletes: What You Need to Know
- Rebecca
- Jan 1
- 2 min read
Updated: Mar 17
Why is protein important?
Protein is a vital nutrient for your body. It provides energy, supports a healthy immune system, and plays a key role in the production of hormones. For endurance athletes, ensuring you consume enough protein is especially important—it helps repair muscle damage and speeds up recovery so you’re ready to tackle your next workout.
Remember, it’s during recovery that the magic happens! Proper recovery fuels your performance gains and keeps you training consistently.
Why do endurance athletes need protein?
As a runner, cyclist, or triathlete, meeting your protein needs is essential to support your training and performance. Protein enables your body to:
Recover and repair muscle after long or intense training sessions.
Adapt to training by supporting muscle remodelling and mitochondrial growth, helping you become fitter, faster, and stronger.
Maintain energy levels during multi-day events or demanding training blocks.
Reduce the risk of injury by maintaining the health of your muscles and connective tissues.
Despite its importance, many endurance athletes underestimate their protein requirements. Are you getting enough to fuel your goals?
How much protein do you need?
The general recommendation for endurance athletes is 1.2–2.0g of protein per kilogram of body weight per day. However, your exact needs will depend on several factors:
Training Volume and Intensity: Higher intensity or longer workouts increase your protein requirements.
Age: Master’s athletes (40+ years) need more protein to combat age-related muscle loss (sarcopenia).
Dietary Preferences: If you follow a vegetarian or vegan diet, you may need to consume more protein to compensate for the lower bioavailability of plant-based sources. Additionally, make sure you eat a variety of plant-based proteins to obtain all the essential amino acids your body needs.
Regardless of your specific requirements, distributing your protein intake evenly throughout the day is key to maximising its benefits.
Meals and snacks to meet your protein needs
Incorporating protein into your daily meals and snacks doesn’t have to be complicated. Here are some ideas:
Breakfast or post-workout snacks: Greek yoghurt topped with fruit and granola is a quick, high-protein option that also provides the carbohydrates you need to refuel.
On-the-go snacks: Many fast-food outlets now offer protein pots with boiled eggs, which are a convenient option for busy athletes.
Main meals: Focus on lean protein sources like chicken, fish, eggs, tofu, or legumes. Aim to include one of these with every meal to ensure you’re consistently meeting your protein needs.
Final tips for getting it right
Protein is critical for maximising the benefits of your training. It helps you recover faster, reduces injury risk, and improves performance. To ensure you’re meeting your needs:
Track your protein intake for a few days to see how much you’re consuming.
Work with a sports nutritionist to personalise your protein strategy, including intake, timing, and food choices, to suit your goals and lifestyle.
If you’re unsure whether you’re getting enough protein, why not book a consultation with us today? Together, we can create a tailored nutrition plan to help you Perform Better.
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