Part 1 - Protein for Endurance and Ageing: What the RDA Gets Wrong
Protein is having a moment, but the internet has turned it into a shouting match. In part one, I’m joined by performance nutritionist Dr Jules Strauss to cut through the noise and give you a clear framework. We start with the standard “recommended daily allowance” and quickly get into what actually matters for endurance athletes and masters athletes: muscle maintenance, recovery, quality of life, and staying strong enough to keep doing the stuff you love for decades.
What we cover
- The RDA vs athlete reality
Why 0.8-1.0 g per kg is a general population target, not an “optimal for performance” target.
- How much protein do endurance athletes need? Typical ranges for endurance athletes and how masters athletes may benefit from the higher end.
- Anabolic resistance (ageing and protein) Why older athletes may need a bigger protein dose per meal to stimulate muscle protein synthesis. J
- Strength training plus protein is the power combo Why lifting and protein work better together than either one alone.
- Sarcopenia and healthspan Muscle loss is not just a “gym issue”. It is independence, falls risk, and quality of life.
- Protein quality, plant vs animal, and what actually matters The truth: differences exist, but you can thrive on multiple approaches if you plan properly.
- Too much protein, kidney worries, and what happens to the excess Where the sensible upper limits sit for endurance athletes.
- Protein and fat loss Why protein can help appetite and muscle retention in a calorie deficit, but it is not magic.
Key takeaways
- If you are an endurance athlete, the RDA is a floor, not a target.
- As you age, you may need more protein per meal to get the same muscle-building signal.
- Protein plus resistance training is one of the best “anti-rust” strategies going.
- Plant-based can work brilliantly, but it needs more planning to cover bases like essential amino acids and leucine.
- More is not always better. Most endurance athletes do not need to live at extreme intakes.
Key quote regarding the RDA numbers
“Those numbers are about survival rather than thriving or optimal performance.”
Listener action
- Work out your daily protein target and write it down (especially if you are over 45).
- Add one simple rule: protein at every meal. Breakfast is usually where people fall apart.
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
Resources recommended by Jules
Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes
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