How Much Protein Do Runners Actually Need? Dr. Jose Antonio

Dr. Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition (ISSN), joins The Aerobic Edge to go through what the evidence actually says about protein, buffering supplements, and caffeine for endurance athletes.We cover why the protein-kidney myth persists despite years of contrary data, why most national protein guidelines are too low for anyone trying to race rather than just finish, and why sodium bicarbonate — historically avoided for its GI side effects — deserves a place next to beta-alanine, creatine, nitrate, and caffeine as a serious performance supplement.We also get into the practical side: how to fit more protein into a training day without overhauling your diet, when supplementation timing actually matters and when it's just convenience, and why endurance athletes underestimate how much a central, brain-driven sense of fatigue shapes race-day performance. - 00:34 – Origins of the ISSN - 06:04 – Debunking the protein-kidney myth - 14:03 – How much protein you actually need - 20:38 – Amino acids vs. protein shakes - 33:07 – The six supplements with real evidence behind them - 34:32 – Sodium bicarbonate as a performance buffer - 42:09 – Caffeine dosing and timing - 44:56 – Central fatigue and race-day mindset - 54:55 – Nitrate/beetroot juice - 59:20 – Where to find Jose Antonio Guest Links - Instagram: @supphd - ISSN Instagram: @THE\_ISSN - ISSN Annual Conference: Jupiter, Florida, every June Want a structured, evidence-based approach to your own training? I coach recreational runners toward their personal best, building real aerobic fitness that shows up on race day. Book a free 30-minute consultation call at pacebuddies.com.