Research
Macro partitioning
Endurance athletes should distribute their daily protein intake into multiple feedings of approximately 20g every 3-4 hours to maximize chronic muscle remodelling and net protein balance.
Do not rely on just 2-3 large meals. Aim to eat roughly 20 grams of protein every 3 to 4 hours throughout the day. This pattern keeps your body in a state of muscle repair and growth, which is especially important if you are training hard or trying to lose fat.
GoodSupportsMEDIUM confidence
it is likely that athletes training and competing in these activities would also benefit from a balanced daily protein ingestion (i.e., repeated meal feedings of ~20 g of protein every 3–4 h) to maximize their postexercise recovery.
Why this rating
Based on resistance training data extrapolated to endurance, with preliminary support in endurance contexts.
Source
Beyond muscle hypertrophy: why dietary protein is important for endurance athletes
Daniel R. Moore et al. · Applied Physiology Nutrition and Metabolism · 2014
narrative_reviewCited 137×
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