It is recommended to drink between 0.8 and 1 gram of protein per kilogram of body weight, however, if you make sport should consume a greater amount of amino acids (proteins). Within the sport, we must take into account what sport you do, do not the same fitness to run.
Proteins are good for runners and necessary. A significant percentage of the population that accumulates fat in the abdominal area due to its low protein intake, basically these people based their diet in carbohydrates and fats, hence they will not rust and good fats accumulate.
In contrast, if we consume too much protein, our liver will be overworked and decrease athletic performance. Whether you eat more than you should as if you consume less, there will be negative consequences. You eat what your body craves.
The advice for runners is taking between 1.2 and 1.6 grams of protein per kilogram of weight. If you make too bodybuilding, you must increase the number of grams in your meals (1.5 to 2 grams).
There are cases where we cannot meet the daily protein needs, therefore, to use sports supplements is a great choice.