Endurance athletes should aim for how many grams of protein per kilogram of body weight?

• A. 1.2-1.4 g/kg
• B. 1.6-1.7 g/kg
• C. 0.8-1.0 g/kg
• D. 2.0-2.2 g/kg

Answer: (B)

Endurance training increases protein turnover and requires more amino acids for repair and adaptation, so protein intake should be higher than the general population guidelines. About 1.6 to 1.7 grams per kilogram of body weight per day provides enough protein to repair muscle after long sessions, support training adaptations, and help preserve lean mass during heavy workloads. The lower end (around 0.8–1.0 g/kg) reflects the basic adult requirement but is usually not sufficient for athletes who train consistently, leading to slower recovery and fewer adaptations. A middle range like 1.2–1.4 g/kg can work for lighter or less frequent endurance training, but for sustained endurance programs the higher 1.6–1.7 g/kg best meets the demand. Extremely high intakes (2.0–2.2 g/kg) are generally more than needed for endurance and can divert calories away from carbohydrates and fats that fuel performance. Spreading protein intake across meals and including a post-workout protein source further supports recovery and adaptation.