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

1.2-2.0 g/kg is the current recommendations for athletes. About 20g of protein should be consumed for events/training going over 3-4 hours. Also, you can decrease the oxidation of protein by being in shape (improved metabolic efficiency) and taking in CHO as you exercise.

I eat 2 grams of protein per day.

Just eat large amounts of steak and eggs.

0.7-0.8 gr is fine

2 grams of protein for each kg BW means that almost everything I eat is the traditional protein foods and almost none of the so called traditional carb foods

how about US long distance runners? How many grams of protein should they eat per pound of BW?

Average runner(endurance athletes in general too) eats too many carbs, and not enough high quality red meat.

It's not enough to just eat any steak. You need to eat it raw. Raw grass-fed beef is the best. And the body doesn't even need anything else. It's enough to just eat a few pounds of raw beef and drink a few ounces of water.

Gggggggg wrote:

2 grams of protein for each kg BW means that almost everything I eat is the traditional protein foods and almost none of the so called traditional carb foods

Ok let’s do math.

2g protein per kg BW is only what...120-160g for most runners. That’s a total of only 480-640 calories.

Most bodybuilders, and those just looking to gain muscle in general, will consume up to 2g per POUND of BW so up to 300-400g of protein per day. I once consumed about 300g a day for numerous weeks when I went from 140lb to 165lb. Those looking to put on mass want an excess of protein.

Your typical chicken breast is about 6-8oz and 18-24g protein. Remember now that protein doesn’t just have to come from meat.

I would say as long as you aim to consume 20-30g per protein per meal you should be just fine.

Alan

steak doesn't quite cut it wrote:

It's not enough to just eat any steak. You need to eat it raw. Raw grass-fed beef is the best. And the body doesn't even need anything else. It's enough to just eat a few pounds of raw beef and drink a few ounces of water.

(note: lunatic fringe has arrived)

Runningart2004 wrote:

I would say as long as you aim to consume 20-30g per protein per meal you should be just fine.

Alan

60-90 grams per day is starvation mode(many runners only eat that much, which is why their bodies are always breaking down). Listen to this podcast if you want to understand the importance of animal protein.

that's not bad, Alan, but i find that i don't eat meat at breakfast and dinner, so it's harder to get that much protein then. Instead, i shoot for about .8 grams per pound and evenly distribute it throughout the day via a protein powder drink, snacks like eggs and deli meat, and getting protein rich foods into my diet (i.e.: rice and beans, quinoa, milk, cheese, etc.)

seattle prattle wrote:

that's not bad, Alan, but i find that i don't eat meat at breakfast and dinner, so it's harder to get that much protein then. Instead, i shoot for about .8 grams per pound and evenly distribute it throughout the day via a protein powder drink, snacks like eggs and deli meat, and getting protein rich foods into my diet (i.e.: rice and beans, quinoa, milk, cheese, etc.)

Plant proteins amino acid profile is not what humans need and they lack in certain amino acids. Eat steak, eggs and drink whole fat milk. That's all you need to know.

Plant based diet =starvation wrote:

seattle prattle wrote:

that's not bad, Alan, but i find that i don't eat meat at breakfast and dinner, so it's harder to get that much protein then. Instead, i shoot for about .8 grams per pound and evenly distribute it throughout the day via a protein powder drink, snacks like eggs and deli meat, and getting protein rich foods into my diet (i.e.: rice and beans, quinoa, milk, cheese, etc.)

Plant proteins amino acid profile is not what humans need and they lack in certain amino acids. Eat steak, eggs and drink whole fat milk. That's all you need to know.

No, that's all you know. And I've wasted enough of my time reading your garbage to waste anymore. Good ruin another thread, but i have learned to ignore your unsubstantiated ranting.

seattle prattle wrote:

Plant based diet =starvation wrote:

Plant proteins amino acid profile is not what humans need and they lack in certain amino acids. Eat steak, eggs and drink whole fat milk. That's all you need to know.

No, that's all you know. And I've wasted enough of my time reading your garbage to waste anymore. Good ruin another thread, but i have learned to ignore your unsubstantiated ranting.

Keep telling yourself that. Just look at Chris Froome as a example of what happens when you emphasize animal protein and de-emphasize carbs.

Lost 20 ibs and went on to win the tour de France four times.

2.67 grams of protein for each kg BW

Plant based diet =starvation wrote:

Plant proteins amino acid profile is not what humans need and they lack in certain amino acids. Eat steak, eggs and drink whole fat milk. That's all you need to know.

Actually eggs and milk aren't good for you either, because they both have unnecessary nutrients or are difficult to digest. There is zero reason to consume those.

Humans should only eat raw grass-fed beef. Nothing more is needed for a healthy diet but raw beef and a tiny amount of water.

You need max 100g of protein a day. Something like .7-.8

The ones who right 1.2 - 2 are morans. There's actual scientific studies out there but instead these folks will quote body-building sites that quote unscientific studies. Probably they all use the same improper study.

Jason K wrote:

2.67 grams of protein for each kg BW

I weigh about 80kg so that's more than enough for most of you