How much protein per kilogram is recommended for endurance athletes?

The recommendation for protein intake for endurance athletes is generally in the range of 1.2-1.4 grams of protein per kilogram of body weight. This amount is important for several reasons. Endurance training depletes glycogen stores and leads to muscle breakdown, so adequate protein intake helps in repairing and building muscle tissue, improving recovery, and maintaining a positive nitrogen balance. It also supports overall athletic performance by helping to adapt to training loads.

Athletes engaged in endurance activities require more protein compared to sedentary individuals due to the greater physiological demands placed on their bodies. While the lower ranges of protein intake might suffice for those with minimal activity, endurance athletes require a sufficient amount to sustain their energy levels, enhance recovery times, and promote muscle health. Thus, the range of 1.2-1.4 grams is deemed optimal for those engaging in prolonged and intensive endurance activities.