How do you know if you’re getting enough protein?
Pay attention to the following signals from your body that may indicate you need more protein to support your training:
- You struggle to recover from workouts or build muscle
- You feel sluggish or experience energy lulls during the day
- You feel hungry often despite eating enough calories
According to National Institutes of Health (NIH) the Recommended Daily Allowance (RDA) for the average adult is to consume 0.8 grams (g) of protein per kilogram (kg) or 0.35 grams per pound of body weight per day for general health.
However, endurance athletes like runners require more protein per day to maintain and build muscle mass. According to the Journal of the Academy of Nutrition and Dietetics, runners require 1.4 to 1.7 grams of protein per kg per day, to meet the needs of their training. For example, a 150 pound athlete would need approximately 90 to 120 grams per day.