1.0 to 1.6 grams per kilogram a day.
Men who work out 5 or more days a week for an hour or longer need 0.55 gram per pound. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day. 70 kg x 0.8 grams protein per kg per day = 56 grams protein per day. However, it should be noted that this is the general rule for sedentary adults. It is widely agreed that up to 1.8 grams per kilogram of body mass are needed for active adults engaged in strength training or intense endurance training. Prior to exercise, go for a meal that contains 70 to 80 percent carbohydrates and 10 to 12 percent protein, recommends endurance coach Chris Carmichael. Post exercise, you need about 0.5 to 0.75 grams of carbohydrates per pound of body weight to refill spent glycogen levels. Protein post-run is also essential in expediting muscle repair. While 10 grams of protein can help with this repair, you will see the greatest gains when you consume 20 to 25 grams. For a 150 pound male triathlete I would recommend 0.6 for a total of 90 grams of protein per day. For a 115 pound female high school track runner I would recommend 0.7 for a total of 80.5 grams of protein per day. It's easy to get your protein requirements because protein is found in most foods: Protein. The International Society of Sports Nutrition recommends endurance athletes consume approximately 0.64 grams of protein per pound of body weight daily. For a 150-pound runner, this amounts to about 96 grams of protein. You still don’t need a lot of protein, though. About 15 grams of protein per hour during exercise will suffice, while a total of 20 grams of protein in the first hour after exercise is as much as the body can use for immediate recovery. The USDA's Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (or .36 grams per pound) of body weight. But that's not enough for athletes, according to the ISSN, which says endurance athletes like runners need 1.0 to 1.6 grams per kilogram a day (or .45 to .72 grams per pound). That translates into 75 to 120 grams of protein daily for a 165-pound runner.
http://www.menshealth.com/nutrition/protein-facts http://www.answers.com/Q/How_many_grams_of_protein_are_recommended_per_day http://healthyliving.azcentral.com/much-protein-carbs-runners-need-1611.html http://www.rice.edu/~jenky/caryn/protein.html http://healthyliving.azcentral.com/much-protein-carbs-runners-need-1611.html http://running.competitor.com/2014/02/nutrition/protein-intake-and-performance-for-runners_22711 http://www.runnersworld.com/nutrition-for-runners/eat-more-proteincom
protein per day in grams for a runner