How much protein should an athlete have per day? A comprehensive guide

October 16, 2025 •

5 min read

According to the International Society of Sports Nutrition, athletes require a higher protein intake than sedentary individuals to support muscle repair, growth, and adaptation. How much protein should an athlete have per day, however, is not a one-size-fits-all answer, as needs differ based on training type, intensity, and individual goals.

Quick Summary

This article outlines the specific protein requirements for athletes engaged in various sports, detailing the science of muscle repair and recovery. It covers optimal timing and distribution of protein intake, lists high-quality protein sources, and addresses common myths and health concerns for healthy, active individuals.

Key Points

Specific Needs: Protein requirements vary significantly based on your sport. Strength athletes need more than endurance athletes, typically 1.6–2.0 g/kg vs. 1.2–1.7 g/kg.
Total Intake is Key: Consistent daily protein intake is more important than rigidly timing it around workouts. Aim to distribute protein evenly across meals.
Prioritize Quality: Focus on high-quality protein sources rich in essential amino acids (EAAs), including leucine, to maximize muscle protein synthesis.
Include Variety: Incorporate both animal-based (meat, dairy, eggs) and plant-based (legumes, soy) proteins to ensure a complete amino acid profile.
Consider Higher Intake for Specific Goals: During periods of calorie restriction or injury, a higher protein intake (up to 2.4 g/kg) can help preserve lean muscle mass.
Debunk the Myths: For healthy individuals, a high protein intake within recommended athletic ranges does not harm the kidneys or bones.

The Science Behind Protein Requirements

Protein is a crucial macronutrient composed of amino acids, which are the building blocks of muscle tissue, enzymes, and hormones. For athletes, the demands of training cause micro-tears in muscle fibers, and an adequate supply of dietary protein is essential to repair these tissues and rebuild them stronger. This process, known as muscle protein synthesis (MPS), is critical for adaptation to training, increased muscle mass (hypertrophy), and enhanced performance.

Unlike sedentary individuals, whose recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, athletes require significantly more to offset increased protein breakdown and maximize training adaptations. Insufficient protein intake can lead to negative nitrogen balance, impaired recovery, and potential loss of lean muscle mass, especially during periods of high-intensity training or caloric restriction.

Determining Your Specific Protein Needs

An athlete's optimal protein intake is influenced by several factors, including the type of sport, training intensity and duration, body weight, and training goals. General recommendations from sports nutrition bodies provide a solid starting point, but personalized adjustments are key.

Protein for Strength and Power Athletes

Individuals who engage in resistance training, weightlifting, and other strength-focused sports have the highest protein requirements. This is due to the significant muscle protein breakdown that occurs during intense resistance exercise. For strength and power athletes, the recommended daily protein intake typically ranges from 1.6 to 2.0 grams per kilogram of body weight. This intake level supports optimal muscle repair and hypertrophy, allowing for a positive protein balance to promote muscle gains over time.

Protein for Endurance Athletes

While often associated with high-carbohydrate diets, endurance athletes also have elevated protein needs, though slightly lower than strength athletes. During prolonged, intense aerobic exercise, muscle breakdown occurs, and protein can be used as a fuel source, especially when glycogen stores are low. Recommended intake for endurance athletes is generally between 1.2 and 1.7 grams of protein per kilogram of body weight per day. This helps with muscle repair, recovery, and immune function, which can be stressed during heavy training blocks.

Protein for Team and Intermittent Sports

Athletes in sports like soccer, basketball, or martial arts experience a combination of endurance and power demands. Their protein needs fall within a similar range as endurance and strength athletes, often in the middle of the spectrum. Recommendations are typically between 1.4 and 1.7 grams per kilogram of body weight per day to support the variety of physical stressors placed on the body.

Protein for Calorie Restriction or Injury

For athletes trying to lose body fat or recovering from an injury, a higher protein intake is often recommended to preserve lean muscle mass. During a caloric deficit, the body is at a greater risk of breaking down muscle tissue for energy. Consuming protein at the higher end of the recommended range (up to 2.4 g/kg/day) can help mitigate this muscle loss. Similarly, during injury, maintaining muscle is crucial for a faster return to sport, and increased protein supports tissue regeneration.

Optimizing Protein Timing and Distribution

Decades of research have debunked the rigid concept of a narrow 'anabolic window' immediately post-workout. While consuming protein after training is beneficial, total daily intake and consistent distribution are more important for maximizing results.

Regular, Even Distribution: A key strategy is to distribute protein intake evenly across meals and snacks, ideally consuming 20–40 grams every 3–4 hours throughout the day. This helps maintain elevated rates of MPS and ensures a steady supply of amino acids to working muscles.
Pre- and Post-Workout Protein: Consuming a meal or snack containing high-quality protein (15–40g) 1-2 hours before a workout and another dose (30–40g) after training provides the necessary amino acids to fuel and repair muscles. For larger or older athletes, doses at the higher end of this range are often more effective.
Protein Before Bed: A bedtime snack rich in slow-digesting protein, like casein (found in dairy), can help maintain muscle synthesis overnight during the body’s repair phase. Research has shown this can support recovery and adaptation while you sleep.

High-Quality Protein Sources for Athletes

Not all protein is created equal. The quality of a protein source is determined by its digestibility and its content of essential amino acids (EAAs), particularly leucine, which is a key trigger for MPS.

Animal-Based Protein Sources

Whey and Casein Protein: Found in dairy products like milk, yogurt, and cottage cheese, these are considered high-quality complete proteins. Whey is fast-digesting, while casein is slow-digesting, making them an ideal combination for different timing needs.
Lean Meats and Poultry: Chicken, turkey, and lean beef are excellent sources of complete protein, along with crucial vitamins and minerals like iron and B-vitamins.
Fish and Seafood: Besides being a great protein source, fatty fish like salmon and tuna also provide beneficial omega-3 fatty acids.
Eggs: A highly bioavailable and complete source of protein, eggs are a versatile and nutrient-dense option.

Plant-Based Protein Sources

Soy Products: Tofu, edamame, and tempeh are complete plant-based protein sources, rich in essential amino acids.
Legumes: Lentils, chickpeas, and beans provide a good amount of protein and fiber. Combining them with whole grains can ensure a complete amino acid profile.
Nuts and Seeds: Almonds, walnuts, and chia seeds offer protein along with healthy fats, fiber, and other nutrients.
Plant-Based Protein Powders: Options like pea, rice, or hemp protein can help meet daily targets, especially for those with high needs or dietary restrictions.

Common Misconceptions and Health Concerns

High protein intake for healthy athletes is generally safe and well-tolerated. Past concerns regarding kidney and bone health have largely been debunked for individuals with healthy kidneys. However, excessive intake beyond the recommended range, especially if it displaces carbohydrates needed for fuel, may not be more beneficial for muscle gain and could potentially affect gut health and overall performance. As with any dietary change, athletes should ensure overall dietary balance, adequate hydration, and consult a healthcare or sports nutrition professional if they have pre-existing health conditions.

Conclusion: Fueling Your Performance with Protein

Determining exactly how much protein an athlete should have per day is an individualized process based on sport, training phase, and body composition goals. However, general consensus from sports nutrition experts places the optimal range for most athletes significantly higher than for sedentary individuals. By aiming for 1.2 to 2.0+ grams per kilogram of body weight, prioritizing high-quality protein from a variety of whole food sources, and distributing intake throughout the day, athletes can effectively support muscle repair, enhance recovery, and maximize their performance gains. While protein timing has its place, consistency and meeting daily total requirements are the most critical factors for success. For personalized guidance, consulting a sports dietitian is recommended to create a nutrition plan tailored to your specific needs.

Comparison of Protein Needs by Sport Type


Athlete Type	Recommended Daily Protein Intake	Primary Benefit	Example Food Sources
Strength/Power	1.6–2.0 g/kg of body weight	Supports muscle hypertrophy and strength gains.	Lean meat, poultry, whey protein, eggs.
Endurance	1.2–1.7 g/kg of body weight	Aids in muscle repair, glycogen synthesis, and immune support.	Lean meat, dairy, eggs, fish, legumes.
Team/Intermittent Sports	1.4–1.7 g/kg of body weight	Supports a combination of strength, power, and endurance.	Combination of lean animal and plant proteins.
During Calorie Deficit/Injury	1.6–2.4 g/kg of body weight	Preserves lean muscle mass and supports tissue repair.	Higher intake from various high-quality sources.

Frequently Asked Questions

No, the concept of a very narrow 'anabolic window' is largely a myth. While consuming protein after a workout is beneficial, total daily protein intake and consistent distribution throughout the day are far more critical for muscle growth and recovery. Your muscles remain sensitive to protein for up to 24 hours post-exercise.

For healthy individuals with no pre-existing kidney conditions, high protein diets within recommended athletic ranges (up to 2.8 g/kg) have not been shown to cause kidney damage. Past concerns were largely based on studies of individuals with kidney dysfunction.

Whole foods should be your primary source of protein, as they offer a wider range of nutrients, vitamins, and minerals. However, protein supplements can be a convenient and effective way to meet high daily protein targets, especially post-workout or when whole food options are not readily available.

The body can absorb a significant amount of protein in one sitting, but studies suggest that muscle protein synthesis is maximally stimulated with doses of 20–40 grams of high-quality protein. Consuming much more at once will not necessarily lead to more muscle growth, as the body can only utilize so much protein at a time for synthesis.

Plant-based athletes can meet their protein needs, but they may need to consume a wider variety of plant proteins to obtain all essential amino acids. Combining different plant-based sources, such as rice and beans, or utilizing fortified plant protein powders, can help ensure a complete amino acid profile.

If you don't consume enough protein, your body may enter a state of negative nitrogen balance, leading to impaired muscle repair and a slower recovery process. This can compromise training adaptations and potentially lead to a loss of lean muscle mass over time.

Protein can aid in weight loss by increasing satiety, helping you feel fuller for longer, and potentially boosting metabolism. When combined with exercise and a caloric deficit, a higher protein intake can also help preserve muscle mass while you lose body fat.