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Whole milk for Endurance Athletes
3.4g protein per 100g · Complete
Fits in moderation
Runners, cyclists, and swimmers need protein to repair tissue and preserve lean mass across long sessions. Aim for 1.2–1.6g per kg with easy-digesting sources.
The numbers
Per 100g
3.4g
61 kcal
Daily target (70kg)
~98g
protein per day
Per 1 cup
8g
149 kcal per serving
Servings/day to hit target
13×
~1937 kcal from this food
Why it works for endurance athletes
For endurance athletes, look for easy-digesting, lean protein that pairs with carbohydrate. Whole milk isn't a top pick — mix of whey (fast) + casein (slow). skim actually has slightly more protein per 100g.
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