Macro partitioning
Track and field athletes undergoing energy restriction (weight loss) should consume 1.6–2.4 g/kg body mass per day of protein, combined with resistance training, to preserve or increase lean body mass.
If you are cutting weight for competition, increase your protein intake to 1.6–2.4 grams per kilogram of body weight daily. Spread this across 3-5 meals. Crucially, you must also perform resistance training to signal your body to keep muscle while losing fat. This approach helps you lose fat without losing strength or muscle mass.
athletes with the goal of weight maintenance or weight gain should aim for protein intakes of ∼1.6 g·kg BM−1·day−1... optimal protein intakes may exceed 1.6 g·kg BM−1·day−1 for athletes who are restricting energy intake... closer to 2.4 g·kg BM−1·day−1 to promote the retention and potentially increase LBM.
Why this rating
Based on systematic reviews and controlled studies in resistance-trained individuals, extrapolated to track athletes.
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
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