Macro partitioning
Track and field athletes aiming for weight maintenance or gain should consume 1.3–1.7 g/kg body mass per day of protein, distributed in 0.3–0.4 g/kg servings, to optimize muscle protein synthesis and training adaptation.
If you are a track and field athlete trying to build or maintain muscle, aim for 1.3 to 1.7 grams of protein per kilogram of your body weight each day. Spread this out over 3 to 4 meals, aiming for about 0.3 to 0.4 grams per kilogram per meal (roughly 20-30 grams per serving for most athletes). Combine this with your regular training.
a daily protein intake between 1.3 and 1.7 g·kg BM−1·day−1 is recommended for athletes... the dose of protein for track and field athletes to consume on a per serving/meal basis for maximal stimulation of MPS would equate to ∼0.3–0.4 g/kg BM
Why this rating
Based on a comprehensive review of meta-analyses and mechanistic studies, though direct long-term RCTs in elite track athletes are limited.
Source
Dietary Protein for Training Adaptation and Body Composition Manipulation in Track and Field Athletes
Oliver C. Witard et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2018
DOI 10.1123/ijsnem.2018-0267
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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