Macro partitioning
Athletes should consume 1.3–1.8 g of protein per kg of body weight per day, distributed across 3–4 meals, to maximize muscle protein synthesis and adaptation.
Eat 1.3 to 1.8 grams of protein for every kilogram of your body weight each day. Split this total into 3 or 4 separate meals throughout the day rather than eating it all in one or two large doses. This strategy ensures your body has a steady supply of amino acids to build muscle after training.
Our consensus opinion is that leucine, and possibly the other branched-chain amino acids, occupy a position of prominence in stimulating muscle protein synthesis; that protein intakes in the range of 1.3–1.8 g · kg−1 · day−1 consumed as 3–4 isonitrogenous meals will maximize muscle protein synthesis.
Why this rating
Based on a consensus of multiple studies and reviews cited by the authors, though it is an opinion piece rather than a single primary trial.
Source
Dietary protein for athletes: From requirements to optimum adaptation
Stuart M. Phillips et al. · Journal of Sports Sciences · 2011
DOI 10.1080/02640414.2011.619204
More from this paper
- During energy restriction (weight loss), athletes should increase protein intake to 1.8–2.0 g · kg−1 · day−1 to prevent the loss of lean muscle mass.Good
- Post-exercise protein intake of 20–25 g of high-quality protein maximally stimulates muscle protein synthesis in resistance-trained individuals.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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