Research
Macro partitioning
Protein intake of 1.2-2.0 g/kg bodyweight per day is required for athletes to repair muscle damage and avoid catabolism, with post-exercise doses of 0.25-0.3 g/kg being optimal for synthesis.
Eat 1.2 to 2.0 grams of protein per kilogram of body weight daily. After exercise, aim for 15-25 grams of protein. Ensure you are also eating enough carbohydrates and total calories so your body uses the protein for muscle building rather than energy.
ModerateSupportsMEDIUM confidence
The current recommendations for athlete population range between 1.2 and 2.0 g/kg BW/day depending on the type of sports performed [1]. ... Better doses ranged between 0.25 and 0.3 g/protein/kg BW (approximately 15–25 g protein) [1].
Why this rating
The paper cites references [1] and [26] but provides no primary data.
Source
Sports Nutrition and Performance
Raúl Arcusa Saura et al. · IntechOpen eBooks · 2019
book_chapterCited 7×
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