Endurance runners require 1.2 to 1.6 g of protein per kg of body weight per day to optimize muscle recovery and reconstruction, an intake that can be facilitated post-exercise by consuming dairy products enriched with protein, magnesium, and vitamin B9.

noli's read

The recommendation to target a protein intake of 1.2 to 1.6 g/kg/day for endurance athletes is quite sound and aligns with the official recommendations of the American College of Sports Medicine (ACSM, consensus statement). A meta-analysis published in the journal Sports Medicine also confirms that this intake supports protein synthesis and the repair of muscle fibers stressed by running. The benefit of a protein-rich snack after exercise is well-documented for initiating the recovery process, even if the overall balance over the day remains the key factor. Regarding the magnesium and vitamin B9 present in the mentioned product, the EFSA (European Food Safety Authority) indeed validates their role in reducing fatigue, although their immediate effect after exercise depends primarily on the individual's medium-term nutritional status. Finally, while this type of enriched dairy product proves very convenient when on the go, proteins from a traditional diet (eggs, plant proteins, fish) offer entirely equivalent benefits.

the sources

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