Research
Macro partitioning
Athletes require 1.2–1.7 g protein/kg/day, which exceeds the standard RDA of 0.8 g/kg/day, to support adaptive physiological processes such as muscle protein synthesis and lean mass preservation.
If you train regularly, aim for 1.2 to 1.7 grams of protein per kilogram of body weight each day. This is higher than the general population recommendation of 0.8 g/kg and is necessary to support muscle growth and recovery from exercise.
GoodSupportsHIGH confidence
The general consensus from these reviews is that the protein needs of athletes are in general higher than those of sedentary persons. In fact, an intake of between 1·2– 1·7 g protein/kg/d has been suggested as a requirement.
Why this rating
Based on a review of multiple studies and meta-analyses cited in the text.
Source
Dietary protein requirements and adaptive advantages in athletes
Stuart M. Phillips · British Journal Of Nutrition · 2012
DOI 10.1017/s0007114512002516
narrative_reviewCited 196×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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Related findings · Macro partitioning
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