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For most endurance athletes, I would aim for: 1.6 to 2.2g protein per kilogram body weight daily Protein distributed evenly across 4 to 5 eating opportunities Resistance training at least 2 to 3 times weekly minimum If you are older, in a calorie deficit or training heavily, then you likely sit toward the upper end of that range (Morton et al., 2018, British Journal of Sports Medicine)

This measured approach aligns with emerging evidence that slower titration reduces dropout rates due to tolerability concerns

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