How much protein does a marathon runner need?
In general, endurance athletes need more protein than sedentary people. Some protein ends up getting used for energy at the end of long runs, so more protein overall is needed so there is enough left for repairing muscles and keeping the immune system strong. The good news is that marathoners usually increase their calorie intake during training, so protein automatically increases with more food eaten. Estimated Protein Needs of Marathon Runners: • 100 pound marathoner: 60 g protein • 150 pound marathoner: 90 g protein • 200 pound marathoner: 118 g protein • 220+ pound marathoner: 130 g protein Broken down, your average protein intake per meal should be around 20g. So, for a 20g protein breakfast you could eat the following to reach that mark: 1 egg (6g), 1 cup milk (7g), 1 piece toast with peanut butter (8g). When is the best time for a marathon runner to eat or drink protein? Keep in mind that carbohydrates are your main fuel. Protein is for building/repair and only a last resort ene
