While level of exercise, body weight, muscle mass, and age are factors that influence the amount of protein required for optimal recovery and performance, leading expert on the subject Professor Luc Van Loon provides the athlete with some simplified, straight foward advice- take in 20-25 grams (approx. 3 oz of meat, chicken, or fish) with every meal (3 x daily) including a timed post run meal. In addition, Dr. Van Loon recommends a bedtime dose of protein to ensure optimal protein synthesis during sleep.
The American Dietetic Association recommendation calls for up to 2 grams of protein /kg body weight per day (that's an upper limit of .9 gms per pound or 112 gms for a skinny 125 pound runner!) That should be a wake up call for any athlete striving for optimal running performance.
. Thanks to Nestle Nutrition Institute for posting!