Fast Talk 404: How Much Protein Do Endurance Athletes Need?
Jan 1, 2026
Dr. Stuart M. Phillips, a top kinesiology professor, and Dr. Dana Liss, a performance nutrition expert, dive into the critical role of protein for endurance athletes. They discuss why recommended dietary allowances may fall short and the importance of protein timing and sources. The duo argues athletes may require more protein—around 1.2 to 1.6 g/kg—to support performance and longevity. They explore the complexities of plant-based proteins, collagen's benefits, and debunk myths around protein consumption, emphasizing a whole-foods approach.
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RDA Is A Minimum, Not The Goal
- The RDA (0.8 g/kg) is a deficiency-prevention minimum, not an optimal target for many people.
- Stuart Phillips recommends ~1.2–1.6 g/kg as the practical optimal range for most adults and athletes.
Amino Acids Do More Than Balance Nitrogen
- Individual amino acids have roles beyond nitrogen balance; leucine specifically triggers muscle protein synthesis.
- Muscle is a major metabolic tissue, so protein supports mobility, glucose handling, and basal metabolic rate.
A Career Mission To Change The RDA
- Stuart Phillips once aimed to change the RDA as a career goal and spent years advocating higher protein.
- He now focuses on educating people because official RDAs are unlikely to be revised.