DAILY PROTEIN NEEDS FOR TRIATHLETES

How much protein do you need? Guidelines 
(per kg body weight) 

Body Weight	Moderate	High	Very High
50 kg	70–80 g	80–90 g	90–100 g
560 kg	85–95 g	95–110 g	110–120 g
70 kg	100–110 g	110–125 g	125–140 g
80 kg	110–130 g	130–145 g	145–160 g
90 kg	125–145 g	145–160 g	160–180 g

Key message: Protein needs depend on body weight + training load, not gender.

HOW TO EAT IT 
(THIS IS WHERE IT GOES WRONG)

Daily distribution matters!

Aim for:

30 - 40 g protein per meal

3 - 4 meals per day

Common mistakes:

“I eat healthy” but only ~60–80 g protein

Very low-protein breakfast

One large protein-heavy dinner only

Over-focusing on carbs, under-eating protein

Better structure:

Meal	Breakfast	Lunch	Snack	Dinner
Protein target	25–35 g	30–40 g	20–30 g	30–40 g

Key message: It’s not just total protein - distribution drives recovery.

WHAT DOES THIS LOOK LIKE IN REAL FOOD?

~30–40 g protein = one solid meal

Key message: Build meals around a main protein source. Then add carbs + fats around it.

By David Hunt certified TriSutto coach