How much protein is recommended for endurance athletes relative to the RDA?

Endurance athletes typically have increased protein requirements compared to the average sedentary individual due to the demands of their training and recovery needs. The Recommended Dietary Allowance (RDA) for protein is generally set at about 0.8 grams per kilogram of body weight for the general population. For endurance athletes, the recommended protein intake is often cited to be between 1.2 to 2.0 grams per kilogram of body weight, which translates to approximately 60% to 100% more protein than the RDA.

This increased protein intake supports muscle repair, aids in recovery, and helps maintain lean muscle mass throughout extensive endurance training. The body of research focused on sports nutrition underscores the need for higher protein to assist with the physiological demands placed on endurance athletes, particularly during prolonged, intense exercise sessions.

In this context, suggesting that endurance athletes should consume 60 to 100% more protein than the RDA accurately reflects the evidence-based recommendations made by sports nutrition experts and aligns with the enhanced recovery and performance optimization needs of these athletes.