Endurance athletes – whether you run, cycle, swim or row – train frequently, often for long periods. Protein plays a slightly different role here than in pure strength sports. Below, you can read about how much protein you need as an endurance athlete, when it’s best to consume it and why combining it with carbohydrates is important.
Do you need more protein as an endurance athlete?
Yes. Endurance athletes generally have a higher protein requirement than people who do little exercise, because a high training volume places greater demands on your muscles. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass.
For endurance sports, the latter is particularly relevant. During long, repeated training sessions, you want to maintain the muscle mass you have built up. Getting enough protein is therefore not a minor detail, but an integral part of your diet, just like your carbohydrates and fats.
How much protein do you need for endurance sports?
The general recommended daily intake for adults is around 0.8 grams of protein per kilogram of body weight. For endurance athletes, sports nutrition guidelines generally recommend a higher intake, roughly 1.2 to 1.6 grams per kilogram per day, depending on your training volume and goals.
Your exact requirement depends on your weight, how often and for how long you train, and whether you want to build or maintain muscle mass. Want to work it out for yourself? Take a look at our guide, ‘How much protein do you need each day?’. Then spread that total throughout the day, rather than cramming it all into one meal.
When is the best time to consume protein?
Spread your protein intake throughout the day and ensure that every main meal contains a good source of protein. Around a long or intense workout, a combination of protein and carbohydrates is a practical choice.
In practice, this works out at around three to four protein servings per day, each providing roughly 20 to 40 grams of protein. A meal or shake after a tough workout is handy when a proper meal is still a while away, for example if you’re on the move after a long endurance run.
Why combine protein with carbohydrates?
During long-duration exercise, your glycogen stores – the stored form of carbohydrates in your muscles and liver – become depleted. Carbohydrates replenish these stores after training, whilst protein continues to play its normal role in your diet.
This balance is why the diet of endurance athletes is often high in carbohydrates, with protein as a regular, smaller component, alongside unsaturated fats. If you consistently eat too few carbohydrates, your body is more likely to draw on other energy sources during prolonged exercise. Eating enough carbohydrates therefore allows protein to fulfil its intended role. Protein contributes to the maintenance of muscle mass. You can read more about putting together a training diet in ‘Sport and nutrition: the right diet for your training goal’.
From regular food or a protein shake?
Food first. Whole-food protein sources such as dairy, eggs, fish, pulses and grains can provide the bulk of your protein. A shake is particularly useful as a supplement when a full meal isn’t practical.
If you want to use a shake, you’ll broadly have the choice between animal and vegan protein. Whey protein is a rapidly digestible milk protein; if you’d like to know how it works, read ‘Why whey protein and what does it do?’. Casein, on the other hand, is digested slowly (see ‘What is casein?’), and vegan protein is a logical choice if you want to avoid dairy. As far as the proteins themselves are concerned, the source doesn’t matter: any complete protein counts. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass.
What else should you pay attention to besides protein?
Hydration and micronutrients. Endurance athletes sweat a lot and burn a lot of energy, which means your fluid intake and your vitamins and minerals deserve just as much attention as your protein.
So make sure you drink enough before, during and after longer training sessions, and keep your overall diet varied. To find out which vitamins and minerals play a role in this, read ‘Which vitamins and minerals are important for athletes?’.
Frequently asked questions
Is whey protein or vegan protein better for endurance athletes?
Neither is inherently better. Both whey protein and vegan protein are complete sources of protein. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Whey protein is of animal origin and is quickly digestible; plant-based protein is suitable for a vegan or dairy-free diet. Choose whatever suits your diet and preferences.
Do I need protein on rest days too?
Yes. Maintaining muscle mass is a daily process, so a consistent protein intake remains important even on rest days. You usually don’t need to significantly increase your intake on rest days, but don’t skip protein either.
Can I get all my protein from a normal diet?
For many endurance athletes, this works perfectly well. A shake isn’t a must, but a convenience: handy when you’re training a lot, have a busy schedule, or follow a plant-based diet where you need to plan your protein intake a bit more carefully.
Is protein also important for my bones?
Yes. Protein contributes to the maintenance of normal bones. For endurance athletes involved in high-impact sports, such as runners, this is a relevant additional reason to ensure you’re getting enough protein.
Ekopura protein
At Ekopura, you can choose protein without unnecessary additives: no artificial flavours or colourings, and no refined sugars, with a fully transparent list of ingredients. If you’re looking for animal-based protein, our organic whey protein (Purely Natural) is a pure choice. If you prefer vegan protein, take a look at our range of vegan proteins. If you’re still unsure about which form to choose, feel free to browse our entire protein range at your leisure.
