Macro partitioning
Strength athletes require a daily protein intake of 1.4–1.76 g/kg/day to maintain nitrogen balance and optimize whole-body protein synthesis, which is significantly higher than the 0.8–0.89 g/kg/day recommended for sedentary individuals.
If you lift weights regularly, aim for 1.4 to 1.76 grams of protein per kilogram of body weight daily. Eating less than this (e.g., 0.8 g/kg) may cause your body to break down muscle tissue to meet its needs. Eating much more than 1.76 g/kg (e.g., 2.4 g/kg) will not build more muscle; it will simply be burned for energy or excreted, so there is no benefit to going higher.
NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g . kg-1. day-1 and for SA was 1.41 g l kg-l l day-? A suggested recommended intake for S was 0.89 g* kg-l l day-1 and for SA was 1.76 g l kg-l l day-1.
Why this rating
Randomized controlled trial with objective metabolic measures (NBAL, isotope turnover), though small sample size (n=13).
Source
Evaluation of protein requirements for trained strength athletes
Mark A. Tarnopolsky et al. · Journal of Applied Physiology · 1992
DOI 10.1152/jappl.1992.73.5.1986
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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