What is the ideal protein intake for athletes?

November 30, 2025 •

4 min read

The International Society of Sports Nutrition (ISSN) suggests that physically active adults consume between 1.4 to 2.0 grams of protein per kilogram of body weight daily. This provides a strong starting point for understanding what is the ideal protein intake for athletes, helping to support muscle repair, growth, and overall performance in a way that sedentary recommendations simply do not address.

Quick Summary

Optimal protein intake for athletes varies based on sport, intensity, and goals. Strength and endurance athletes have different needs, with intake ranging from 1.2 to 2.0+ g/kg per day. Key factors include timing, source quality, and individual circumstances, all of which influence muscle synthesis and recovery.

Key Points

Daily Intake Varies: The ideal protein intake for athletes is not a fixed number but a range (1.2–2.0+ g/kg), depending on the sport, training intensity, and personal goals.
Timing Matters: While the "anabolic window" is wider than previously thought, distributing protein intake strategically throughout the day, particularly post-workout and before bed, optimizes muscle protein synthesis.
Quality Over Quantity: Consuming high-quality, complete protein sources is crucial, as they contain all the essential amino acids needed for muscle repair and growth.
Don't Overdo It: Excess protein beyond what the body can use for muscle synthesis will be used for energy or stored as fat, so more is not always better.
Combine with Carbs: For optimal recovery, especially after long or intense training sessions, consume protein alongside carbohydrates to replenish glycogen stores effectively.
Consider the Source: Plant-based athletes can meet their protein needs by consuming a variety of complementary plant sources, but may require a slightly higher overall intake.
Avoid Common Mistakes: Athletes should avoid under-eating protein, neglecting recovery meals, and ignoring the importance of balanced macronutrient intake.

Understanding the Role of Protein for Athletes

Protein is a crucial macronutrient for athletes, serving as the building block for muscle tissue, enzymes, and hormones. While the average person's needs are modest, the demands of regular, intense exercise require significantly more protein to facilitate repair and adaptation. The goal for athletes is not just to prevent deficiency but to optimize intake for peak performance, better recovery, and adaptation to training stress. This involves understanding not only the total daily amount but also the timing and quality of protein sources consumed.

Determining Protein Needs by Sport and Goals

An athlete's protein requirements are not one-size-fits-all. The type and intensity of exercise, along with specific body composition goals, heavily influence how much protein is needed daily.

Strength and Power Athletes: For individuals involved in resistance training, weightlifting, or bodybuilding, protein intake should be on the higher end of the spectrum to support muscle hypertrophy and strength gains. Recommendations often fall in the range of 1.6 to 2.0 grams per kilogram of body weight per day. During periods of intense training or calorie restriction, requirements may increase further to preserve lean mass.
Endurance Athletes: While protein needs are typically lower than those of strength athletes, endurance runners, cyclists, and swimmers still require more than sedentary individuals to aid in muscle repair and recovery. An intake of 1.2 to 1.6 grams per kilogram of body weight per day is generally recommended. Some studies suggest even higher amounts during intensified training blocks.
Team Sport Athletes: Athletes in team sports like basketball, rugby, or hockey require a balanced approach. Their needs often combine elements of both strength and endurance training, with a recommended range of 1.2 to 1.8 grams per kilogram of body weight daily.

The Importance of Protein Timing

Research has largely debunked the myth of a narrow, 30-minute "anabolic window" post-exercise. However, distributing protein intake strategically throughout the day remains beneficial for maximizing muscle protein synthesis (MPS). Consuming 20-40 grams of protein every 3-4 hours helps maintain elevated MPS levels.

Pre- and Post-Workout: A meal or shake containing 20-40 grams of high-quality protein within a couple of hours around a workout is effective for recovery. This can help repair muscle damage and promote growth. Combining protein with carbohydrates after exercise is particularly effective for replenishing glycogen stores and enhancing recovery.
Pre-Sleep: Consuming a slow-digesting protein, such as casein, before bedtime can help sustain muscle protein synthesis throughout the night. A 2020 study showed this practice improved overnight recovery.

Navigating High-Quality Protein Sources

Not all protein is created equal. Protein quality is determined by its amino acid profile and digestibility. Complete proteins contain all nine essential amino acids necessary for building muscle efficiently.

Animal-Based Proteins: Sources like whey, casein, eggs, chicken, beef, and fish are considered high-quality, complete proteins with high bioavailability.
Plant-Based Proteins: While many plant proteins are incomplete, a varied vegetarian or vegan diet can easily meet protein needs. Combining sources like rice and beans or incorporating complete plant proteins such as soy and quinoa is effective. Athletes following a plant-based diet may need to consume a slightly higher total protein amount to compensate for lower bioavailability.

Common Protein Mistakes to Avoid

Eating Too Little: Under-consuming protein, especially during periods of high training load or caloric deficit, can lead to muscle fatigue and loss of lean mass.
Eating Too Much at Once: While protein is essential, consuming excessively large amounts in one sitting doesn't lead to more muscle growth and may simply be used for energy or stored as fat. Spreading intake throughout the day is more effective.
Neglecting Quality: Focusing solely on quantity and not considering protein quality can hinder progress. Prioritizing complete, high-quality sources is crucial for maximizing benefits.
Ignoring Carbohydrates: Some athletes mistakenly prioritize protein at the expense of carbohydrates, which are the body's primary fuel source. Proper carbohydrate intake is essential for performance and recovery, especially in endurance sports.

Protein Requirements for Different Athlete Types


Athlete Category	Recommended Protein Intake (g/kg/day)	Primary Goal	Focus Area
Strength/Power	1.6–2.0	Muscle Hypertrophy	Leucine-rich, timed intake
Endurance	1.2–1.6	Muscle Repair & Recovery	Steady intake with carbohydrates
Weight Loss (Caloric Deficit)	1.6–2.4	Lean Mass Preservation	High intake, evenly distributed
Adolescent Athletes	1.5–1.8	Growth & Performance	High-quality sources throughout day
Older Athletes (50+)	1.6–2.4	Counteracting Sarcopenia	Higher dose per meal to combat anabolic resistance

Conclusion: Finding the Right Balance

There is no single magic number for the ideal protein intake for athletes. The optimal amount is a dynamic figure that depends on your specific sport, training phase, body composition goals, and individual response. The key takeaway is to consistently meet your daily requirements with high-quality protein sources, distribute your intake strategically throughout the day, and prioritize recovery, especially after strenuous exercise. By paying attention to these details, athletes can effectively support muscle repair, adaptation, and overall performance, ensuring their hard work in training translates into tangible results on the field, court, or track. For personalized guidance, consulting with a registered dietitian specializing in sports nutrition is the best course of action.

Frequently Asked Questions

Strength and power athletes typically need a higher protein intake, ranging from 1.6 to 2.0 grams per kilogram of body weight daily, to support muscle building and recovery.

Endurance athletes like runners and cyclists should aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day to assist with muscle repair and recovery from prolonged exercise.

While the immediate post-workout window is less critical than once believed, consistently distributing protein intake (e.g., 20-40g every 3-4 hours) is effective for maintaining elevated muscle protein synthesis.

Most athletes can meet their protein needs through whole foods. Supplements are not essential but can be a convenient option for those with high protein requirements or busy schedules.

Yes, plant-based athletes can meet their protein needs by consuming a variety of complementary plant sources like legumes, soy, nuts, and seeds. They may need a slightly higher total intake to account for differences in digestibility.

High-quality protein sources include lean meats, poultry, fish, eggs, dairy (whey and casein), and complete plant proteins like soy and quinoa.

Eating too little protein can lead to fatigue and loss of muscle mass, while consuming an excessive amount beyond what the body can use for muscle repair is simply inefficient and can lead to weight gain.