As a runner, can you suggest how much protein I should take?

Hi Ianto,

2g per kg is a solid equation to follow if your goal is to build muscle however if you're running and that is your primary activity output as opposed to resistance training then you don't need to go that high. Anything between 1 - 1.6g per kg is fine. Remember it's more of a benchmark figure than something set in stone. You're not going to lose or gain muscle if you're out by 10g of total protein intake a day and that's being conservative to be honest. As long as you're getting a quality source of protein through the day use the "g per kg" as a guideline.

I hope this helps. All the very best of luck with your training

Hi Ianto,

I would say go with 2 grams per kilo. Runners are starting to come around to the fact that higher protein intakes enhance recovery, immunity and minimize the risk of injury. You could probably get away with a slightly lower intake, like 1.5 grams per kilo as Nolan suggests - especially if you are meeting all of your calorie needs, which most runners don't, but why take the chance when the higher recommendation has the above advantages that may well enhance training adaptations and therefore performance.