What is the RDA for protein for an athletic person?

October 31, 2025 •

4 min read

The standard Recommended Dietary Allowance (RDA) for protein, set at 0.8 grams per kilogram of body weight, is designed for inactive individuals and is insufficient for athletes. For an athletic person, what is the RDA for protein is not the benchmark, but rather an individualized plan focused on supporting muscle repair, growth, and overall performance.

Quick Summary

Athletes need a higher protein intake than sedentary people, typically ranging from 1.2 to 2.0 grams per kilogram of body weight daily, depending on their sport and intensity. Protein timing and quality are also vital for muscle repair and optimizing performance.

Key Points

RDA is not enough: The standard 0.8 g/kg RDA is insufficient for athletic individuals, who have significantly higher protein needs for optimal recovery and performance.
Strength vs. Endurance: Strength athletes typically require more protein (1.6–2.0 g/kg/day) than endurance athletes (1.2–1.6 g/kg/day) to support muscle growth and repair.
Distribute intake evenly: Spreading 20–40 grams of high-quality protein across multiple meals (every 3–4 hours) is more effective than consuming a single large dose.
Timing matters: Consuming protein within a few hours after a workout and potentially before bed is beneficial for recovery and muscle protein synthesis.
Whole foods first: While supplements are convenient, athletes should prioritize whole food sources of protein to ensure a balanced intake of nutrients.
Prevent muscle loss: Meeting higher protein requirements is especially crucial when in a calorie deficit to prevent the body from breaking down muscle tissue for energy.
Immunity support: Adequate protein intake helps maintain a strong immune system, which can be temporarily weakened by high-volume training.

Why Athletes Require More Protein

Protein is a crucial macronutrient composed of amino acids, the building blocks for muscle tissue, connective tissue, enzymes, and hormones. While the general public's RDA is 0.8 g/kg/day, this figure is based on preventing deficiencies, not optimizing athletic performance. For athletes, increased protein intake is necessary to support the demands of consistent, strenuous training. This is due to several key factors:

Muscle Repair and Growth

During intense exercise, muscle fibers experience microscopic tears. The body uses amino acids from dietary protein to repair and rebuild these fibers, a process known as muscle protein synthesis (MPS). Without sufficient protein, this repair process is hampered, leading to prolonged soreness and impaired recovery. Strength athletes, in particular, aim to promote muscle hypertrophy, or growth, which requires a sustained positive protein balance.

Energy Source and Recovery

While carbohydrates are the primary fuel for high-intensity exercise, protein can also be used for energy, especially during prolonged endurance activities. If an athlete's glycogen stores are depleted, the body may break down muscle protein for fuel, leading to a loss of lean muscle mass. Adequate protein intake helps prevent this catabolism and preserves muscle mass. Post-exercise protein also aids in replenishing glycogen stores when consumed with carbohydrates.

Hormonal and Immune Function

Protein is essential for synthesizing hormones and antibodies that are critical for overall health and recovery. High-volume training can temporarily depress the immune system, making adequate protein intake important for maintaining immune function and reducing the risk of illness.

Specific Protein Recommendations for Athletes

The precise protein requirement depends heavily on the athlete's specific sport, training phase, and overall goals. The International Society of Sports Nutrition recommends a general range of 1.4–2.0 g/kg/day for exercising individuals.

For Strength and Power Athletes: These individuals engage in activities like weightlifting, bodybuilding, and sprinting that demand high muscle mass and strength.

Recommended Range: 1.6–2.0 g/kg/day.
Purpose: To support muscle protein synthesis, promote hypertrophy, and aid in strength gains.
Example: A 70 kg strength athlete would aim for 112–140 grams of protein per day.

For Endurance Athletes: These athletes, including runners, cyclists, and swimmers, participate in prolonged, lower-intensity activities.

Recommended Range: 1.2–1.6 g/kg/day.
Purpose: To aid in muscle repair from exercise-induced damage and support immune function.
Example: A 70 kg endurance athlete would need 84–112 grams of protein daily.

For Athletes on a Calorie-Deficit: During periods of calorie restriction for weight loss, protein needs are elevated to help preserve lean muscle mass.

Recommended Range: Up to 2.0 g/kg/day or higher.
Purpose: To minimize muscle mass loss during a weight cut.

Protein Timing and Distribution

Instead of a single large dose, it is more effective to distribute protein intake throughout the day. Spreading 20–40 grams of protein across 4–5 meals or snacks every 3–4 hours can maximize muscle protein synthesis. Key timing opportunities include:

Post-Workout: A dose of 20–40g of protein, especially a fast-digesting type like whey, combined with carbohydrates, is recommended within a few hours after exercise to kickstart recovery.
Before Bed: Consuming a slow-digesting protein like casein (found in cottage cheese or a casein shake) before sleep can maintain muscle protein synthesis overnight.

High-Quality Protein Sources

Getting protein from a variety of sources ensures a complete amino acid profile, including all essential amino acids (EAAs).

Animal-Based Sources

Lean meat (chicken, turkey, beef, pork)
Fish (salmon, tuna)
Eggs and dairy products (Greek yogurt, cottage cheese, milk)
Whey and casein protein powders

Plant-Based Sources

Legumes (lentils, chickpeas, beans)
Soy products (tofu, tempeh)
Nuts and seeds
Vegan protein powders (soy, pea, rice)

Comparison of Protein Sources


Feature	Animal-Based Protein	Plant-Based Protein
Completeness	All essential amino acids present, high biological value.	Often incomplete, requiring combination (e.g., rice and beans) to provide all essential amino acids.
Digestion Speed	Varies (Whey is fast, Casein is slow).	Varies, but many are slower due to fiber content.
Saturated Fat	Higher in some cuts of meat and full-fat dairy.	Typically very low or none.
Other Nutrients	Often high in iron, B12, and creatine.	High in fiber, antioxidants, and certain vitamins.

Risks of Insufficient Protein Intake

Failing to meet an athlete's increased protein requirements can have several negative consequences, including:

Impaired Recovery: Slower muscle repair, leading to increased soreness and reduced training capacity.
Muscle Wasting: In a low-calorie or low-protein state, the body can break down muscle tissue for energy.
Injury Risk: Reduced muscle mass and strength can increase the likelihood of injury.
Suppressed Immune Function: High training volume without sufficient protein can weaken immunity, increasing susceptibility to illness.

Conclusion: Personalize Your Protein Intake

For an athletic person, understanding what is the RDA for protein is only the first step. The standard recommendation is a minimum that active individuals should far exceed to support muscle repair, growth, and overall performance. The optimal intake varies greatly based on the type, intensity, and duration of exercise, as well as individual goals. Distributing high-quality protein evenly throughout the day, with key doses around training, is a proven strategy for maximizing benefits. By prioritizing diverse protein sources and listening to your body's needs, you can build a sustainable nutrition plan that effectively fuels your athletic endeavors.

For further reading on sports nutrition guidelines, you can consult position stands from organizations like the International Society of Sports Nutrition (ISSN) to ensure your plan is evidence-based and tailored to your activity level.

Frequently Asked Questions

A sedentary person's protein needs (RDA of 0.8 g/kg) are for basic health and function, whereas an athlete's higher needs (1.2–2.0 g/kg) are for repairing muscle damage, promoting growth, and optimizing performance.

To calculate your needs, determine your body weight in kilograms (pounds divided by 2.2). Then, multiply this number by a factor ranging from 1.2 to 2.0, depending on your sport and training intensity.

Yes, different sports have different protein needs. Strength and power athletes require the higher end of the spectrum (1.6–2.0 g/kg), while endurance and team sport athletes need a moderate amount (1.2–1.6 g/kg).

Yes, timing can optimize results. Spreading protein intake evenly throughout the day, with key doses before and after training, helps maximize muscle protein synthesis and recovery.

No, it is possible for most athletes to meet their protein needs through a varied, whole-food diet. However, supplements can be a convenient way to increase intake, especially post-workout or for those with high training volumes.

For healthy individuals with normal kidney function, protein intakes up to 2.0 g/kg of body weight are generally considered safe. Consistently high intakes beyond this level may put a strain on the kidneys, but more research is needed on long-term effects.

Insufficient protein intake can lead to impaired muscle recovery, slower progress in strength gains, loss of muscle mass, increased risk of injury, and a weakened immune system.