30 Grams of Protein
How much protein do endurance athletes need?
Researchers from the Netherlands determined that an intake of 30 grams of protein is sufficient for fit men to maximize skeletal-muscle protein synthesis—a key part of recovery and muscle growth—following a bout of vigorous endurance exercise.
Most studies dealing with protein and exercise have focused on resistance training, so it’s helpful to know what dose can benefit people participating in endurance-style workouts, like running and cycling. Fingers crossed a similar study is in the works to pinpoint post-workout protein needs for female athletes. This 30 g mark can be reached with 1 cup of cottage cheese, a 5-ounce chicken breast or a cup of grilled tempeh.
Learn more about this randomized, double-blind study at academic.oup.com/ajcn/article/112/2/303/5828186.
See also: The New Protein Math
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.
