How many grams of protein to BW should long distance runners consume?

This literature review from 2006 is also useful:

Protein “requirements” beyond the RDA: implications for optimizing health

Abstract: Substantial evidence supports the increased consumption of high-quality protein to achieve optimal health outcomes. A growing body of research indicates that protein intakes well above the current Recommended Dietary Allowance help to promote healthy aging, appetite regulation, weight management, and goals aligned with athletic performance. Higher protein intakes may help prevent age-related sarcopenia, the loss of muscle mass, and strength that predisposes older adults to frailty, disability, and loss of autonomy. Higher protein diets also improve satiety and lead to greater reductions in body weight and fat mass compared with standard protein diets, and may therefore serve as a successful strategy to help prevent and/or treat obesity. Athletes can also benefit from higher protein intakes to maximize athletic performance given the critical role protein plays in stimulating muscle protein remodelling after exercise. Protein quality, per meal dose, and timing of ingestion are also important considerations. Despite persistent beliefs to the contrary, we can find no evidence-based link between higher protein diets and renal disease or adverse bone health. This brief synopsis highlights recent learnings based on presentations at the 2015 Canadian Nutrition Society conference, Advances in Protein Nutrition across the Lifespan. Current evidence indicates intakes in the range of at least 1.2 to 1.6 g/(kg·day) of high-quality protein is a more ideal target for achieving optimal health outcomes in adults.

https://www.nrcresearchpress.com/doi/full/10.1139/apnm-2015-0550

Bottom line if you're too lazy to read the actual research literature (and there is plenty more that I didn't link, as you can see in the citations of the research articles I shared), is that if you want to optimize performance, the research has now determined that you probably need at least 1.8g of protein per kg of body weight per day. I am an NCAA coach, and have coached an Olympic gold-medalist and an NCAA cross country championship-winning team (and several other podium teams), and I recommend that my athletes consume at least 1g of protein per pound of body weight (which is 2.2g per kg if you know the conversion of pounds to kilograms). There is a significant difference in how well the runners can recover from and adapt to training between the consumption of .8g per kg and 2g+ per kg, and it's not even close.

Runningart2004 wrote:

seattle prattle wrote:

I'm on the fence about eggs. I used to eat 3 per day and mastered super quick ways of preparing them. But a very recent study came out with a cholesterol warning so I cut back down to a couple at a time maybe every other day.

Stop believing the dietary cholesterol nonsense.

For individuals who exercise and have no major family history of high cholesterol you shouldn’t worry about it.

I eat 3 eggs daily and have for a decade. I’m 41 and total chol is 185,

Alan

Here's the article that swayed me regarding the need to limit cholesterol from eggs.

link:

It is in the NY Times (just 2 months ago, and refers to some new research. Perhaps you won't be able to pull it up because it might be for subscribers only, so i cut and pasted part of the relevant stuff here:

"Some nutrition experts say eggs are good for you, even though they are high in cholesterol. Others are sure they are bad. A large new study may help resolve at least some of the confusion.

The new analysis looked at data from six large prospective studies involving almost 30,000 participants, with an average follow-up of more than 17 years. It found that for each additional 300 milligrams a day of cholesterol in the diet, there was a 17 percent increased risk of cardiovascular disease and an 18 percent increased risk of premature death from any cause.

Eggs alone — a large egg has about 185 milligrams of cholesterol, all of it contained in the yolk — had the same more-is-worse effect. Each additional half-egg a day was associated with a 6 percent increased risk of cardiovascular disease and an 8 percent increased risk of early death."

You get to see many pictures like these. Third world country physical job workers, who probably work long hours. I don’t think their diet has much protein in it, and most likely their mind isn’t occupied with eating this or that grams of protein for each kg BW, yet they maintain a strong body with very low body fat. Makes me wonder does having a muscular body with low body fat has anything to do with how much protein one consumes?

Ggggggg wrote:

Third world country physical job workers, who probably work long hours.

long hours = some but not a lot of muscle. Long duration, low intensity.

Really, how much do runners need to sweat the difference? Think about it. If you're as light as a runner, even the upper end of the ratio - say 2 gr./kg is not much in real terms compared to what some hurkin weight lifter is going to have to kick back.