Macro partitioning
Physically active individuals require 1.4–2.0 g/kg/day of protein to optimize training adaptations, which is safe and does not impair kidney or bone health.
If you exercise regularly, aim for 1.4 to 2.0 grams of protein per kilogram of your body weight every day. This amount is safe for your kidneys and bones and helps your body adapt to training. You can get this from whole foods or supplements.
Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training.
Why this rating
Based on a comprehensive review of nitrogen balance and tracer studies by a consensus committee, though specific primary trial data is not the focus of this position stand.
Source
International Society of Sports Nutrition position stand: protein and exercise
Bill Campbell et al. · Journal of the International Society of Sports Nutrition · 2007
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