{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/protein-for-endurance-athletes#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "Do endurance athletes need protein?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Yes. Endurance training causes muscle damage and demands repair and adaptation, for which protein provides the raw material. While carbohydrate fuels performance, protein supports the recovery and adaptation that turn training into fitness, so under-consuming it undermines progress."
      }
    },
    {
      "@type": "Question",
      "name": "How much protein should endurance athletes eat?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Rather than fixating on one daily number, include a good source of protein, in the region of 20 to 30 grams, at each main meal and in your post-training recovery. Spread across the day, this adds up to an appropriate intake for most endurance athletes."
      }
    },
    {
      "@type": "Question",
      "name": "Does protein replace carbohydrate for endurance athletes?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "No. Protein complements carbohydrate, it does not replace it. Carbohydrate remains your primary performance fuel, and cutting it to prioritise protein would harm training and racing. Aim for adequate protein alongside sufficient carbohydrate, not at its expense."
      }
    },
    {
      "@type": "Question",
      "name": "When should endurance athletes take protein?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Distribute protein across your meals rather than loading it into one, and include it in your post-training recovery alongside carbohydrate, when your muscles are primed to use it for repair. Around 20 to 30 grams in that window makes good use of the opportunity."
      }
    }
  ]
}