Understanding your body’s protein needs is the essential first step to appropriate nutrition and maximising your training.

Our Endurance Training Protein Requirements Table (PDF) shows how much protein you need each day, based on your body weight and training intensity.

It also breaks down your daily target into suggested amounts across three meals and two snacks, ensuring you’re spreading your intake optimally across the day.

This supports two vital objectives:

• Optimal protein level. Endurance training induces adaptations like muscle growth, increased mitochondrial density and improved aerobic capacity. Protein is vital to these processes. Insufficient protein will result in getting less from your training than you should. At more acute levels it can result in becoming run down and losing lean muscle mass.

• Optimal protein dose. The body has a limit to how much protein in a single dose it can effectively use for muscle protein synthesis (MPS). Excess protein beyond this is either used for energy or stored as fat. Consuming protein in smaller, regular doses ensures MPS is stimulated multiple times throughout the day, supporting consistent muscle repair and growth.

Download the table (PDF) >>

Feed the work.

Header photo by Isaac Wendland on Unsplash.