Research
Macro partitioning
An additional daily protein intake of 1 g/kg from supplements, resulting in a total daily intake of approximately 2 g/kg, is most effective for enhancing athletic performance.
Aim for a total daily protein intake of about 2 g/kg of body weight. If you eat enough protein from food, you may not need supplements. If you use supplements, adding 1 g/kg/day of protein powder is likely the optimal amount for performance gains.
GoodSupportsMEDIUM confidence
An additional intake of 1 g/kg/day of protein from supplements, resulting in a total daily protein intake of approximately 2 g/kg/day, appears to be most effective for enhancing athletic performance.
Why this rating
Based on moderation analysis of 75 RCTs.
Source
The effectiveness of protein supplements on athletic performance and post-exercise recovery − a Bayesian multilevel meta-analysis of randomized controlled trials
Shiao Zhao et al. · Journal of the International Society of Sports Nutrition · 2025
Meta-analysis · 75 studies
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