How Much Protein Should a 170 Pound Athlete Eat?

October 18, 2025 •

3 min read

Athletes typically require significantly more protein than sedentary individuals to support muscle repair and growth. Understanding how much protein should a 170 pound athlete eat requires calculating daily needs based on the type and intensity of their training, ensuring enough fuel for peak performance and rapid recovery.

Quick Summary

A 170-pound athlete needs a daily protein intake ranging from 93 to 170 grams, depending on training goals and intensity. Higher intake is necessary for strength training and muscle building, while endurance athletes require slightly less. Consistent daily intake is key.

Key Points

Calculate needs based on weight and activity: A 170 lb (~77 kg) athlete requires between 1.2 and 2.2 grams of protein per kilogram of body weight, depending on their sport.
Endurance vs. strength needs: Strength athletes typically need more protein (1.6–2.2 g/kg) for muscle building, while endurance athletes require less but still more than sedentary individuals (1.2–2.0 g/kg) for repair.
Prioritize total daily intake: Consistent protein consumption throughout the day is more crucial than hitting a strict post-workout 'anabolic window'.
Distribute intake evenly: Spread protein consumption into 20–40 gram servings every 3–5 hours to maximize muscle protein synthesis.
Choose high-quality sources: Incorporate a variety of animal and/or plant-based foods to ensure a complete amino acid profile.
Time post-workout protein: Consuming protein within two hours after exercise aids in muscle repair and recovery.
Balance protein with other macros: An optimal diet also includes sufficient carbohydrates and healthy fats for energy and overall health.

Calculating Your Protein Needs

For a 170-pound athlete, daily protein requirements range from 1.2 to 2.2 grams per kilogram of body weight, depending on activity level and goals. Since 170 pounds is approximately 77 kilograms, this means a target range of 93 to 170 grams of protein per day. More intense training or periods of caloric restriction can increase these needs.

Protein Requirements Based on Athlete Type

Protein needs vary between different athletic disciplines due to varying metabolic demands.

Strength and Power Athletes

Strength athletes focused on muscle building typically require 1.6 to 2.2 grams of protein per kilogram of body weight daily, translating to about 124 to 170 grams for a 170-pound athlete. This higher intake supports muscle protein synthesis (MPS).

Endurance Athletes

Endurance athletes, while having slightly lower needs than strength athletes, still require elevated protein for muscle repair and immune function due to prolonged exercise. Recommendations for this group are typically 1.2 to 2.0 grams per kilogram of body weight, or roughly 93 to 155 grams for a 170-pound athlete.

Strategic Protein Timing and Distribution

While total daily intake is paramount, distributing protein throughout the day can optimize muscle adaptation. Consuming 20–40 grams of protein every 3 to 5 hours is an effective strategy. Post-exercise protein intake (0.25 to 0.3 grams per kilogram within two hours) is also beneficial for recovery.

Comparison of Protein Sources


Feature	Animal-Based Protein	Plant-Based Protein
Complete Protein	Yes (contains all 9 essential amino acids)	Generally No, with some exceptions (e.g., soy, quinoa)
Leucine Content	Higher levels, more effective for muscle synthesis	Lower levels, may require combining sources
Satiety	Highly satiating due to complex digestion	Satiating due to fiber content
Nutrients	Rich in iron, B12, and creatine	Rich in fiber, vitamins, and minerals

Key Protein Sources

A variety of foods can help athletes meet their protein needs:

Animal Sources: Lean meats, poultry, fish, eggs, and dairy products like Greek yogurt and cottage cheese are excellent sources providing complete proteins.
Plant-Based Sources: Legumes, beans, tofu, tempeh, nuts, and seeds offer protein, fiber, and other nutrients. Combining plant sources can ensure a complete amino acid profile.
Supplements: Whey, casein, and plant-based protein powders can be convenient for meeting high daily targets or for post-workout recovery.

Are There Risks to Too Much Protein?

While adequate protein is vital, excessive intake doesn't necessarily offer additional benefits and can contribute unnecessary calories. For most healthy individuals, studies haven't shown significant long-term health risks from higher protein diets, but it's important to stay within recommended ranges. Individuals with kidney conditions should consult a doctor before increasing protein intake.

Conclusion

For a 170-pound athlete, daily protein intake should be between 93 and 170 grams, varying with sport and training intensity. Strength athletes generally need more (124-170g) than endurance athletes (93-155g). Prioritizing total daily intake and distributing protein in 20-40 gram servings throughout the day, including a post-workout dose, is recommended. A balanced diet with diverse protein sources, both animal and plant-based, is key for optimal performance, recovery, and overall health.

For more detailed sports nutrition information, authoritative sources like the Academy of Nutrition and Dietetics or the American College of Sports Medicine are valuable resources.

Frequently Asked Questions

A 170-pound athlete focused on muscle gain should aim for the higher end of the protein intake spectrum, typically 1.6 to 2.2 grams per kilogram of body weight. This translates to roughly 124 to 170 grams per day to support muscle protein synthesis and recovery.

While consuming protein within two hours post-exercise can aid recovery, research suggests that total daily protein intake is more important than specific timing. Spreading your protein throughout the day in smaller doses is more beneficial for overall muscle adaptation.

Yes, plant-based proteins can effectively meet an athlete's protein needs. Combining various plant sources like legumes, grains, nuts, and seeds ensures you get a complete profile of essential amino acids. Foods like soy, quinoa, and hemp seeds are also complete proteins.

A 170-pound endurance athlete (approx. 77 kg) should target a protein intake of 1.2 to 2.0 grams per kilogram of body weight, which is about 93 to 155 grams per day. This supports muscle repair and immune function needed for prolonged training.

Excellent protein sources include lean meats, fish, eggs, dairy products (like Greek yogurt and cottage cheese), and plant-based options such as lentils, chickpeas, and tofu. Protein powders can also be a convenient supplement.

For healthy individuals, there is no strong evidence that a higher protein diet within recommended ranges causes kidney damage. However, those with pre-existing kidney disease should consult a doctor before increasing protein intake, as it can place extra strain on the kidneys.

The body is capable of absorbing more protein than previously thought, but consuming 20–40 grams per meal or snack is a common strategy to maximize muscle protein synthesis. Spreading protein evenly throughout the day is generally more effective than one large dose.