Recently, we explored plant versus animal protein and bioavailability (in this article for those who missed it). That was a good start, but the conversation got even more interesting when we looked into the needs of endurance athletes in particular. According to: “New Research Says Endurance Athletes May Need as Much Protein as Weight Lifters,” the standard government guideline of 0.8 grams of protein per kilogram of body weight is a minimum requirement, not an optimal target for peak performance. Research out of King’s College suggests that trained endurance athletes might actually benefit from around 1.8 g/kg. This isn’t just for bulking up – protein is crucial for repairing muscle damage from hard endurance training. During those aerobic efforts, your body can also dip into its amino acid reserves for fuel, providing 5-10% of that workout’s energy. If you’re pushing your limits, the research suggests replenishing protein is key. What are the best ways for runners to up their protein intake? As we noted in our aforementioned post, some protein supplements offer efficient and convenient sources. Whey powder, for example, is a complete protein that tops the charts on bioavailability. It’s far from a perfect solution, though, as you can see in: “The Pros and Cons of Protein Supplements for Endurance Athletes.” The article notes that older athletes (50+) might especially benefit from increased intake, potentially aiming for 1.6-1.8 g/kg of body weight. A study by Doering et al. found older triathletes had lower muscle protein synthesis even with significant protein consumption. The article wisely cautions that supplements shouldn’t entirely replace whole foods, as you’d miss out on a broader spectrum of nutrients. Consider evaluating your protein intake, perhaps aiming higher if you’re active and especially if you’re a masters athlete, but strive for nutrient-dense whole food sources as well.

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