Protein Timing and Amounts > TL;DR > - Runners need 1.4-2.0 g protein per kg; spread across meals (20-40g per meal) > - Post-workout: 15-25g within 30-60 min; carbs with protein for recovery > - Total daily amount matters more than precise timing > - Real food (eggs, yogurt, meat, beans) meets needs; supplements optional --- Protein Basics for Runners Protein is essential for: - Muscle repair and recovery - Immune function - Enzyme and hormone production - Maintainin...

Protein Timing and Amounts > TL;DR > - Runners need 1.4-2.0 g protein per kg; spread across meals (20-40g per meal) > - Post-workout: 15-25g within 30-60 min; carbs with protein for recovery > - Total daily amount matters more than precise timing > - Real food (eggs, yogurt, meat, beans) meets needs; supplements optional --- Protein Basics for Runners Protein is essential for: - Muscle repair and recovery - Immune function - Enzyme and hormone production - Maintainin...