Baraka_Guru

I'm currently reading a book on sports nutrition called Power Eating, by Susan Kleiner, who has trained many professional athletes over the years. It covers many goals, including building mass, endurance training, cutting fat, and prepping for bodybuilding competitions.

It recommends the following amount of protein for endurance training: 2.2 grams of protein per kilogram of body weight.

So... 2.2 g of protein X 68 kg = 150 g of protein per day

(A kilogram is equal to 2.2 pounds, so this would equate to 1 g of protein per pound of body weight. This means the above example is for a person weighing 150 lbs.)

The protein is for the breakdown of essential amino acids, as Slims referred to, and can be used for energy, especially when the body is running low on carbs. The acids also stimulate muscle repair and development after exercise.

Basically, for endurance training, protein will be used for both energy and recovery.

Protein should come from various sources, including animal products, legumes, etc. Try not to rely too much on animal sources, as vegetable sources come loaded with complex carbohydrates, which are great for endurance athletes.

As Slims also mentioned, consider using an electrolyte carbohydrate drink for replenishing fluids and energy to muscles, which is key to endurance training and recovery. You don't want to do what they call "bonking out" during a race or during your training. Be sure to get the proper fuel at all times.

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