As with any other athlete, our focus with protein is to provide enough at optimal times to support rapid turnover, body breaking down muscle to body building muscle, and beneficial metabolic adaptations initiated by training. Protein recommendations vary from athlete to athlete. General protein recommendation for endurance athletes is 1.2-2.0g/kg per day.  Factors to consider when determining whether you should be at the low or high end are: training intensity, time between event/training sessions, and overall caloric intake.  If you are purposefully in a caloric deficit for body composition reasons one should focus on the higher end of the protein recommendation in order to preserve lean muscles tissue.

Always remember, protein certainly plays a role in recovery, as does other macronutrients, such as carbohydrates and fat.  Optimal recovery needs a combination of all 3.  Generally, your plate should look like the one below.

Because protein intake recommendations are so specific, the best way to ensure you are consuming the right amount of protein at the right time is to work with a dietitian.

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