What is the protein intake recommendation for endurance-trained athletes?

The recommendation for protein intake in endurance-trained athletes is set at 1.2 to 1.4 grams of protein per kilogram of body weight per day. This range is established to support the recovery, repair, and maintenance of muscle tissues, which can be particularly stressed during long and intense endurance training sessions.

Endurance athletes tend to rely primarily on carbohydrates for energy, but adequate protein intake is critical for optimizing performance and adaptation to training. The specified range helps ensure that athletes meet their protein needs without any excess that could lead to unnecessary caloric intake or potential kidney strain.

In contrast, lower protein intake levels, such as 0.8 g/kg, generally suffice for sedentary individuals or those involved in light physical activity, but may not support the recovery and muscle maintenance needs of athletes engaging in regular, intense training. Higher levels, such as 1.4-1.8 g/kg or 2.0-2.4 g/kg, are more appropriate for athletes involved in strength and resistance training rather than endurance-focused training, where the primary aim is not as heavily geared towards muscle hypertrophy.