Research
Macro partitioning
Strength athletes should consume 1.6–1.7 g/kg/day of protein, distributed across 5-6 meals with ~20g high-quality protein per dose to maximize muscle protein synthesis.
Eat 1.6 to 1.7 grams of protein per kilogram of body weight every day. Don't just eat it all at dinner. Split it into 5 or 6 meals, each containing about 20 grams of high-quality protein (like meat, eggs, or whey). This keeps your muscles building throughout the day.
GoodSupportsHIGH confidence
general guidelines now recommend athletes undertaking strength training ingest approximately twice current recommendations for protein of their sedentary counterparts or as much as 1.6–1.7 g protein · kg–1 · day–1
Why this rating
Based on established physiological mechanisms and consensus guidelines cited.
Source
Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding
Gary Slater et al. · Journal of Sports Sciences · 2011
narrative_reviewCited 198×
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