How much protein should you eat per day as an athlete? A comprehensive guide

Studies have shown that individuals who are physically active require significantly more protein than sedentary people to support muscle repair and growth. Understanding how much protein should you eat per day as an athlete is critical for maximizing performance and recovery from intense training sessions.

Quick Summary

The ideal protein intake for athletes typically falls within 1.2 to 2.0 grams per kilogram of body weight daily, adjusted for training intensity, sport type, and goals. Proper timing and high-quality sources are also essential for effective muscle repair and adaptation after exercise.

Key Points

• Daily Range: Aim for 1.2–2.0 g/kg of body weight, with needs varying by sport and training intensity.

• Strength vs. Endurance: Strength athletes need higher amounts (up to 2.2 g/kg) for muscle growth, while endurance athletes need sufficient intake (around 1.2–1.6 g/kg) for repair.

• Strategic Timing: Consume protein throughout the day, including a dose post-workout, to maximize muscle protein synthesis.

• High-Quality Sources: Prioritize complete proteins from sources like lean meats, dairy, eggs, and combinations of plant-based foods.

• Safety: For healthy athletes, protein intake within the recommended range is safe and does not harm kidneys, contrary to some myths.

• Personalize Your Intake: Factors like age, training volume, and weight goals all influence individual protein requirements beyond general guidelines.

Why Athletes Need More Protein

Protein is a crucial macronutrient composed of amino acids, which are the fundamental building blocks for muscle, bone, skin, hair, and numerous enzymes and hormones. For athletes, the physical stress of training, particularly resistance exercise and prolonged endurance activity, causes micro-damage to muscle fibers. A higher intake of dietary protein is essential to facilitate the repair of this tissue damage and stimulate muscle protein synthesis (MPS), leading to adaptation, recovery, and growth. Unlike sedentary individuals who require only about 0.8 g of protein per kilogram of body weight, athletes' needs are substantially elevated. Without adequate protein, the body may break down existing muscle tissue to meet its amino acid requirements, compromising recovery and performance.

Factors Influencing an Athlete's Protein Needs

Several variables determine an athlete's specific daily protein requirement, moving beyond a single, universal number. These include:

• Type of Sport: Strength and power athletes typically have higher protein needs than endurance athletes to support muscle hypertrophy. Endurance athletes still need more protein than sedentary individuals, primarily for recovery and to counteract muscle breakdown during long, intense sessions.
• Training Intensity and Volume: During periods of intensified training, higher protein intake is often recommended to support recovery and prevent performance dips. Heavier loads and more frequent workouts increase the demand for amino acids.
• Body Composition Goals: Athletes aiming to lose weight while preserving lean muscle mass benefit from a higher protein intake, typically at the upper end of the recommended range. Protein's satiating effect can also aid in appetite control during a calorie deficit.
• Age: Older athletes may require more protein to counteract 'anabolic resistance,' a reduced sensitivity to muscle protein synthesis with age.
• Energy and Carbohydrate Intake: Adequate carbohydrate intake spares protein, meaning the body is less likely to use protein for energy. During periods of low carbohydrate availability, protein needs may increase.

Protein Recommendations by Athlete Type

The International Society of Sports Nutrition (ISSN) suggests a daily protein intake ranging from 1.4 to 2.0 grams per kilogram of body weight for active individuals. The specific target within this range should be customized based on your athletic discipline and training phase.

• Strength and Power Athletes: Those engaged in resistance training, powerlifting, and bodybuilding require a higher intake, generally between 1.6 to 2.2 g/kg/day, to support significant muscle mass and strength gains.
• Endurance Athletes: Runners, cyclists, and swimmers need a moderate intake for muscle repair and recovery, typically between 1.2 to 1.6 g/kg/day. The higher end of this range is recommended during periods of intense training or for older athletes.
• Athletes in a Calorie Deficit: For weight loss or pre-competition cutting phases, a higher intake of 1.8 to 2.7 g/kg/day may help preserve lean body mass.

Comparison of Protein Needs

Athlete Type	Recommended Daily Intake (g/kg)	Primary Role of Protein
Strength & Power	1.6–2.2 g/kg	Maximize muscle hypertrophy and strength gains.
Endurance	1.2–1.6 g/kg	Support muscle repair and recovery from prolonged exercise.
Weight Loss Phase	1.8–2.7 g/kg	Preserve lean muscle mass during a calorie deficit.
General Active Individual	1.2–1.6 g/kg	Promote recovery and adaptation from regular, moderate exercise.

The Importance of Protein Timing

It is now widely accepted that spreading protein intake throughout the day is more beneficial than consuming it all in one or two large meals. A strategy of consuming protein every 3 to 5 hours helps maintain a positive protein balance and maximize muscular adaptation.

• Post-Exercise Intake: Within the first 2 hours after a workout, consuming 15 to 25 grams of high-quality protein helps kickstart muscle protein synthesis. Often, this is consumed alongside carbohydrates to replenish glycogen stores.
• Pre-Sleep Intake: Some evidence suggests consuming 28–40 grams of protein before bed can support short-term overnight recovery and muscle repair.

High-Quality Protein Sources

Focusing on high-quality, complete protein sources is important for athletes. Complete proteins contain all nine essential amino acids needed for muscle repair and growth.

• Animal Sources: These are typically complete proteins with high bioavailability.
  • Lean meats (e.g., chicken breast, turkey)
  • Fish (e.g., salmon, tuna)
  • Eggs
  • Dairy (e.g., milk, Greek yogurt, cottage cheese)
• Plant-Based Sources: While many are incomplete, they can be combined to form a complete protein.
  • Tofu, tempeh, edamame
  • Beans and lentils
  • Nuts and seeds
• Supplements: Convenient for hitting targets, especially around workouts.
  • Whey protein (fast-digesting)
  • Casein protein (slow-digesting)

Potential Risks of High Protein Intake

For healthy individuals, consuming protein within the recommended range of 1.2-2.0 g/kg/day is generally safe and not associated with kidney or bone issues, as is often erroneously reported. Concerns about high protein intake, often seen in popular media, typically stem from animal studies or individuals with pre-existing conditions. However, excessively high intakes beyond 2.0 g/kg/day, especially from processed meats, may displace other nutrient-dense foods like fruits and vegetables and could have potential negative health implications. The key is moderation and balance within a nutrient-dense diet.

Conclusion

Understanding how much protein you should eat per day as an athlete is a personalized process, dependent on your specific sport, training phase, and body composition goals. While a broad guideline of 1.2 to 2.0 grams per kilogram of body weight is a solid starting point, adjusting this based on individual needs is crucial for optimal results. Focus on spreading high-quality protein sources throughout the day, particularly after exercise, to support muscle repair, adaptation, and peak athletic performance. Most athletes can easily meet these requirements through a balanced diet, although supplements can provide a convenient alternative. For more in-depth nutritional planning, consulting a registered dietitian is always recommended.

Visit Examine.com for a comprehensive protein intake guide and calculator.

Frequently Asked Questions

What is the primary function of protein for athletes?

The primary function of protein for athletes is to provide the amino acids necessary to repair and rebuild muscle tissue that is broken down during strenuous exercise, and to promote muscle growth and adaptation.

How soon after a workout should an athlete consume protein?

Athletes should aim to consume a source of high-quality protein within 30 minutes to 2 hours after exercise to maximize muscle protein synthesis, often paired with carbohydrates for optimal recovery.

Do endurance athletes need as much protein as strength athletes?

Endurance athletes need more protein than sedentary people, but generally less than strength athletes. Their intake, typically 1.2–1.6 g/kg/day, is for repairing muscle damage and supporting recovery, whereas strength athletes’ higher needs (1.6–2.2 g/kg/day) are for muscle growth.

Can an athlete get enough protein from a plant-based diet?

Yes, athletes can meet their protein needs on a plant-based diet, but they must pay attention to combining complementary protein sources (e.g., legumes and grains) to ensure they receive all essential amino acids.

Are protein supplements necessary for athletes?

Protein supplements are not strictly necessary if dietary needs can be met through whole foods, but they offer a convenient, high-quality option for ensuring adequate and timely protein intake, especially around training.

Does eating too much protein harm the kidneys?

In healthy individuals, consuming protein within or even slightly above the recommended range for athletes does not cause kidney damage. This concern is typically associated with individuals with pre-existing kidney conditions.

Is it better to consume animal or plant protein?

Animal-based proteins are considered complete and highly bioavailable, while plant proteins are often incomplete. Both can support athletic needs; the best choice depends on dietary preference, with plant-based athletes needing to ensure they consume a variety of protein sources.