Along with the intake of complex carbohydrates, endurance athletes should also ensure their diet is as rich in protein as possible. The body compensates for an insufficient protein supply during high intensity exertion by synthesising the body’s own protein. Consequences: Muscle loss and premature signs of fatigue. This effect hinders endurance athletes as it has a negative impact on athletic performance. Endurance athletes should predominantly obtain their protein from the following foods: low-fat milk products (e.g. skimmed milk, quark, low-fat cheese), lean meat (chicken, turkey, beef), legumes, eggs, quinoa, kidney beans, lentils, buckwheat and soy. An insufficient supply of protein also has a negative effect on recovery after intensive exercise. Strenuous sessions lead to wear and tear of muscle fibres and to structural changes in muscle cells. It is essential to consume the building blocks of protein for quick repair and recovery of these cells. Endurance athletes (like power athletes) can benefit from the intake of protein shakes as well as products such as L-glutamine or BCAAs during the regeneration phase in order to initiate a faster recovery phase.