How much protein per day for elite athletes?

December 7, 2025 •

5 min read

According to the International Society of Sports Nutrition, physically active individuals require significantly more dietary protein than sedentary ones to support training adaptations. This guide explains exactly how much protein per day for elite athletes is optimal to maximize performance, aid recovery, and build strength.

Quick Summary

Optimal daily protein intake for elite athletes typically ranges from 1.4 to 2.0 g/kg, depending on the sport and training goals. Proper distribution, quality sources, and strategic timing are crucial for muscle repair, recovery, and hypertrophy, and debunk common myths.

Key Points

Individualized Intake: Optimal protein for elite athletes is typically 1.4–2.0 g/kg/day, varying with sport type, training phase, and individual goals.
Strategic Timing: Distribute protein intake evenly, aiming for 20–40g per meal or snack every 3–5 hours to maintain muscle protein synthesis.
Post-Workout Nutrition: While the 'anabolic window' is longer than once thought, consuming protein within two hours post-exercise, especially with carbs, aids recovery.
Casein for Overnight: A 30–40g serving of slow-digesting casein protein before bed can provide a steady supply of amino acids for muscle repair during sleep.
Source Quality: High-quality sources include lean meats, dairy, eggs, and certain plant proteins like soy and pea, which contain all essential amino acids.
Whole Foods First: It is best to meet protein needs from whole food sources, using supplements for convenience or when dietary intake is insufficient.
Hydration is Key: Increased protein intake requires higher water consumption to help the kidneys process metabolic byproducts effectively.

Understanding Elite Protein Needs

Elite athletes place immense stress on their bodies, leading to micro-tears in muscle fibers and increased amino acid turnover. Adequate protein intake is fundamental for repairing these tissues, promoting muscle growth, and maintaining a robust immune system. While the daily recommended allowance for sedentary adults is around $0.8$ g/kg, this amount is insufficient for active individuals. The International Society of Sports Nutrition (ISSN) recommends a daily protein intake between $1.4$ and $2.0$ grams per kilogram ($g/kg$) of body weight for most exercising individuals. This range, however, is not static and is subject to several variables.

Factors Influencing Protein Requirements

Type of Sport: Different sports have different demands. Strength and power athletes, focused on building muscle mass, typically require the higher end of the recommended range, from $1.6$ to $2.0$ g/kg/day or even higher during intense phases. Endurance athletes, who also experience muscle breakdown, may find their needs met at the lower to middle end of the range, often between $1.2$ and $1.6$ g/kg/day.
Training Intensity and Volume: Periods of high-volume or high-intensity training increase protein needs to support recovery and adaptation. As the body adapts over time, protein needs might decrease, but intense periods necessitate the higher intake levels.
Body Composition Goals: For athletes undergoing calorie restriction to lose fat while preserving muscle, protein intake may need to be increased to as much as $1.8$ to $2.7$ g/kg/day. A higher protein diet also increases satiety, which can aid adherence to a lower-calorie plan.
Age: Older or master athletes may need slightly higher protein intake to overcome 'anabolic resistance' and effectively stimulate muscle protein synthesis (MPS). Doses of $1.6$ to $2.4$ g/kg/day are often recommended for active older adults.

The Role of Strategic Timing

Distributing protein evenly throughout the day is more effective than consuming one large amount. This strategy helps maintain elevated rates of muscle protein synthesis, the process of rebuilding and repairing muscle tissue.

Distributing Protein Intake

Rather than consuming a large, single dose, aiming for 20-40 grams of high-quality protein per meal, spread across 3-5 meals and snacks, is a recommended approach. Spacing these protein doses approximately every 3-4 hours helps sustain optimal muscle synthesis levels throughout the day.

Optimizing the Post-Exercise Window

While the concept of a strict "anabolic window" of 30 minutes has been debunked, consuming protein within a 2-hour post-workout period remains beneficial, especially for those who train in a fasted state. Combining high-quality protein with carbohydrates post-exercise is particularly effective for maximizing recovery by stimulating both muscle repair and glycogen replenishment.

Nighttime Protein for Recovery

Research suggests that ingesting 30-40 grams of slow-digesting protein, such as casein, before bed can support muscle synthesis and recovery overnight. This provides a sustained release of amino acids to repair muscles while the body is at rest.

Comparison of Protein Sources

The quality of protein is determined by its amino acid profile, particularly its content of essential amino acids (EAAs) and branched-chain amino acids (BCAAs), especially leucine.


Feature	Animal-Based Proteins (e.g., Whey, Casein, Eggs)	Plant-Based Proteins (e.g., Pea, Soy, Hemp)
Amino Acid Profile	Complete (contains all EAAs) and high in leucine.	Some are complete (soy, pea), but many are incomplete; often lower in leucine.
Absorption Rate	Variable: Whey is fast-digesting; Casein is slow-digesting.	Variable: Soy is moderately slow-digesting; Pea is fast-digesting.
Dietary Suitability	Suitable for most diets, but not for vegan/vegetarian athletes or those with lactose intolerance.	Excellent for vegan/vegetarian athletes and those with dairy allergies; often gluten-free.
Key Benefit	Rapid absorption post-workout (whey); sustained release for overnight recovery (casein).	Hypoallergenic, heart-healthy (soy), rich in BCAAs (pea).
Considerations	Can be higher in saturated fat depending on the source.	May require combining multiple sources to achieve a complete amino acid profile.

Top Sources for Athletes

Animal-Based: Lean meats (chicken breast, turkey), fish (salmon, tuna), eggs, and dairy products (Greek yogurt, cottage cheese, milk) are all high-quality protein sources. Protein supplements like whey (fast-absorbing) and casein (slow-absorbing) are also popular for convenience.
Plant-Based: Vegetarians and vegans can get sufficient protein by consuming a varied diet of tofu, lentils, beans, chickpeas, nuts, and seeds. Plant-based protein powders such as soy, pea, and hemp offer convenient, complete protein options.

Debunking Common Protein Myths

Misinformation about protein can lead to suboptimal nutrition strategies. Here are some of the most common myths debunked:

Myth: More protein automatically means more muscle. While protein is essential for muscle repair, consuming excess protein beyond what is needed won't create extra muscle tissue without the proper training stimulus. The body can only utilize a certain amount of protein for muscle synthesis at one time, and the rest is used for energy or excreted.
Myth: High protein intake harms healthy kidneys. For healthy individuals without pre-existing kidney conditions, high-protein diets within the recommended ranges are not detrimental to kidney function, especially with adequate hydration. Concerns are more relevant for those with existing renal issues.
Myth: Protein timing doesn't matter. While total daily intake is the most important factor for muscle growth, strategic timing can optimize recovery. Distributing protein evenly and prioritizing post-exercise consumption and a casein dose before sleep offers an advantage.
Myth: Endurance athletes don't need much protein. This is false. Endurance athletes experience significant muscle turnover and require ample protein for recovery, especially when adding resistance training. Protein also helps prevent muscle catabolism during long-duration exercise.

Sample Daily Protein Plan for a 75 kg Athlete

Based on a recommended intake of $1.6$ g/kg, a 75 kg athlete would aim for 120 grams of protein daily, distributed throughout the day.

Breakfast (Approx. 25g protein): Scrambled eggs (3 large) with spinach and whole-grain toast.
Mid-Morning Snack (Approx. 15g protein): Greek yogurt (1 cup) with mixed berries and a tablespoon of nuts.
Lunch (Approx. 30g protein): Grilled chicken breast (100g) with quinoa and roasted vegetables.
Post-Workout Snack (Approx. 25g protein): Whey protein shake with milk or a plant-based alternative.
Dinner (Approx. 25g protein): Salmon fillet (100g) with lentils and sweet potato.

Conclusion: A Personalized Approach to Protein

Ultimately, the optimal protein intake for an elite athlete is a highly personalized matter influenced by their specific sport, training phase, and body composition goals. Recommendations from the International Society of Sports Nutrition provide a solid evidence-based framework, generally pointing toward a daily intake of $1.4$ to $2.0$ g/kg of high-quality protein. Crucial to maximizing the benefits of this intake are the strategic distribution of protein throughout the day, the selection of both animal and plant-based whole food sources, and understanding the role of supplements for convenience. By adopting a scientific approach, athletes can move beyond common myths and truly fuel their bodies for peak performance and recovery. For tailored guidance, consulting with a registered sports dietitian is recommended.

Sources

: International Society of Sports Nutrition position stand: protein and exercise [https://pmc.ncbi.nlm.nih.gov/articles/PMC2117006/] : International Society of Sports Nutrition Position Stand: protein and exercise [https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8] : Protein intake for athletes and active adults: Current concepts [https://onlinelibrary.wiley.com/doi/10.1111/nbu.12215] : Optimal Protein Intake Guide & Calculator [https://examine.com/guides/protein-intake/]

Note: The content of this article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional or registered dietitian before making any changes to your diet or exercise plan.

Visit the International Society of Sports Nutrition website for more research-based guidelines

Frequently Asked Questions

Strength and power athletes typically need the higher end of the range, from 1.6 to 2.0 g/kg/day, to support muscle hypertrophy. Endurance athletes generally require a slightly lower amount, between 1.2 and 1.6 g/kg/day, for muscle repair and maintenance.

For healthy individuals with normal kidney function, there is no evidence that a high-protein diet within recommended ranges causes kidney damage, provided they maintain proper hydration. This concern is mainly relevant for those with pre-existing kidney disease.

Whey protein is often cited as the best for post-workout due to its rapid digestion and high leucine content, which effectively stimulates muscle protein synthesis. However, a combination of fast and slow-digesting proteins can also be beneficial.

Yes, plant-based diets can provide adequate protein. However, many plant proteins are incomplete, so it's important to consume a variety of sources throughout the day to get all essential amino acids. Examples include soy, pea protein, lentils, and nuts.

The 'anabolic window' is the period immediately after exercise when the body is most receptive to nutrients. Recent research suggests this window is much longer than the previously believed 30 minutes, extending for several hours. While total daily intake is key, consuming protein within two hours post-exercise can still be optimal, particularly after intense or fasted training.

Yes, protein can aid in fat loss by increasing satiety, helping to manage appetite, and boosting metabolism through a higher thermic effect. When in a calorie deficit, higher protein intake helps preserve lean muscle mass.

Protein is crucial for endurance athletes to repair muscle damage from prolonged exercise and to support immune function. It also helps preserve muscle mass when glycogen stores are low and can aid in recovery when consumed with carbohydrates.

No, supplements are not strictly necessary as daily protein requirements can be met through a balanced diet of whole foods. However, they can be a practical and convenient way to ensure adequate protein and amino acid intake, especially for busy athletes.