How much protein should I eat in NASM?

December 8, 2025 •

2 min read

According to the National Academy of Sports Medicine (NASM), personalized protein intake is crucial, with recommendations varying significantly based on an individual's activity level and goals. Determining how much protein should I eat in NASM depends less on a single number and more on your specific training program, whether you are aiming for strength, endurance, or weight loss.

Quick Summary

NASM guidelines for protein intake are highly personalized, ranging from 0.8 g/kg for sedentary adults to 1.6-2.2 g/kg for strength athletes. Your needs depend on activity level, fitness goals, and body weight, with optimal intake spread throughout the day.

Key Points

Personalization is Key: NASM emphasizes that protein needs are not universal and must be tailored to individual body weight, fitness goals, and activity levels.
Higher Needs for Active Individuals: Sedentary people need about 0.8 g/kg, while athletes require significantly more, with strength athletes at the high end (1.6-2.2 g/kg) and endurance athletes in the middle (1.2-1.4 g/kg).
Protein for Weight Loss: A higher protein intake of 1.2-2.0 g/kg helps preserve muscle mass during a calorie deficit and increases satiety, supporting fat loss.
Spread Your Intake: To optimize muscle protein synthesis, distribute protein consumption in 20-40 gram doses every 3-4 hours rather than consuming a single large amount.
Post-Workout Window: While not as narrow as once believed, consuming 20-40g of fast-digesting protein within a few hours post-exercise is a beneficial strategy for recovery.
Prioritize High-Quality Sources: Opt for complete protein sources, whether animal- or plant-based, that provide all essential amino acids to effectively support muscle growth.

NASM Protein Recommendations by Fitness Goal

NASM emphasizes that protein intake is not one-size-fits-all and should be tailored to individual training intensity and objectives. For specific protein intake recommendations based on activity level and fitness goals, including guidance for sedentary individuals, endurance athletes, strength training, and weight loss, it is recommended to consult the full details provided by NASM {Link: NASM Blog https://blog.nasm.org/nutrition/power-protein}. Key considerations include the general Recommended Dietary Allowance (RDA) for sedentary adults, increased needs for endurance athletes to support recovery and immune function, higher requirements for those engaged in regular resistance training to support muscle growth, and the benefits of higher protein intake during weight loss for satiety and preserving lean muscle mass.

The Importance of Protein Timing and Distribution

NASM highlights that strategic protein timing and distribution can enhance recovery and muscle protein synthesis. This involves consuming protein regularly throughout the day and strategically around workouts {Link: NASM Blog https://blog.nasm.org/fitness/the-second-scoop-on-protein-when-what-and-how-much}.

High-Quality Protein Sources

NASM emphasizes the importance of consuming high-quality protein sources rich in essential amino acids. A variety of animal- and plant-based sources are recommended.

Protein Intake Comparison for Different Goals

A comparison table illustrating NASM's recommendations for different training levels can be found in the NASM resources {Link: NASM Blog https://blog.nasm.org/nutrition/power-protein}, highlighting daily protein targets for individuals based on fitness goals such as sedentary, endurance, strength training, and weight loss.

Conclusion

NASM's guidance on protein intake is highly personalized, based on activity level and goals. Specific recommendations vary significantly between sedentary individuals and athletes engaged in endurance or strength training, and those focused on weight loss. For detailed information on these recommendations and optimal strategies for protein distribution and sourcing, refer to the NASM resources provided {Link: NASM Blog https://blog.nasm.org/nutrition/power-protein}.

What to Eat Before a Workout: Preworkout Nutrition Tips - NASM Blog

For more information on nutrient timing and protein consumption around workouts, consult the NASM blog post titled "What to Eat Before a Workout: Preworkout Nutrition Tips."

Frequently Asked Questions

No, while both involve higher-than-average protein intake compared to sedentary individuals, the specific range can differ. NASM recommends 1.6-2.2 g/kg for strength training to maximize growth, while 1.2-2.0 g/kg is suggested for weight loss to preserve lean muscle mass during caloric restriction.

NASM states that daily requirements should ideally be met through whole foods, but supplemental protein like whey or casein can be a convenient way for active individuals and athletes to ensure adequate intake. Whey is often suggested post-workout, while casein can be taken before bed.

NASM research indicates that for healthy, active individuals, protein intake within the recommended 1.4-2.0 g/kg range is not detrimental to kidney function or bone metabolism. Concerns about adverse effects are largely unfounded in the absence of pre-existing kidney issues.

If you participate in both endurance and strength activities, you should aim for the higher end of the recommended protein range, targeting 1.6-2.0 g/kg. This higher intake supports the demands of both types of training, covering muscle repair from endurance and growth from resistance training.

NASM highlights that spreading protein intake into smaller doses (20-40g) every 3-4 hours is more effective for sustaining muscle protein synthesis than infrequent, large doses. This approach promotes a more constant state of positive nitrogen balance, which is essential for muscle preservation.

Yes, NASM suggests that consuming protein before exercise, ideally 5-10 grams within 30-60 minutes, can help promote a positive muscle protein balance and reduce post-exercise muscle soreness. Protein is primarily used for recovery, not immediate energy during the workout.

Yes, with careful planning, a plant-based diet can provide all essential amino acids necessary for muscle building and recovery. NASM acknowledges that soy and quinoa are complete proteins, and combining various plant sources throughout the day ensures a complete amino acid profile.