The recommendation to consume large doses of protein has always been for weightlifters to gain large amounts of muscle mass. Marathon runners have never needed such an approach.
However, it was later discovered that the muscles of stayers need more protein than previously thought. Studies have shown that a long-distance runner needs up to 2 grams of protein per kilogram of body weight (a normal person needs about 0.8 g/kg).
Protein is simply necessary to build new muscle fibers and to rebuild old ones as the intensity of the workout increases. When glycogen levels are low, when energy production from protein can increase by up to 10%, protein also needs to be supplied in sufficient amounts.
However, don’t rush to the store to buy a protein shake and fall for the tricks of the marketers. With a normal diet that includes eggs, cottage cheese, poultry, legumes, cereals and other foods that are the main sources of plant and animal proteins, there is absolutely no need to take extra protein.
When you talk about more than 1.5 grams of protein per kilogram (1.5 g/kg), you probably mean professional runners. Not to mention two grams per kilogram.
A high-protein diet
A high-protein diet requires increased water intake and can interfere with glycogen recovery in the muscles. There is such a thing as protein poisoning, which occurs when the intake of much-needed fats in the body is almost minimized.
Combining protein foods with high-carbohydrate foods has been shown to have the best recovery effect for runners and triathletes. And as always, everything must be in moderation.