Protein For Runners

"Protein is crucial for the regulation and maintenance of the body and plays a role in blood clotting, fluid balance (hydration anyone?), hormone and enzyme production, and cell repair. Aiming for an intake of at least 0.55-0.77 grams/lb (aim for the upper end of the spectrum during times of heavy training and racing). Which means that if you weigh 130 pounds, you’ll want to aim for approximately 72-100 grams of protein a day; a 195-pound runner will need to aim for approximately 107-123 grams/day."

http://www.runnersworld.com/nutrition-for-runners/protein-for-runners-101?cm_mmc=Facebook-_-RunnersWorld-_-Content-Nutrition-_-Protein101