Macro partitioning
Bodybuilding coaches recommend protein intakes of 2.0–4.84 g/kg/day, which exceeds the evidence-based recommendation of 1.4–2.0 g/kg/day for general physically active individuals, though this higher range may be necessary for highly muscular competitive bodybuilders.
If you are a competitive bodybuilder, especially if you are enhanced, your coach may prescribe protein intakes between 2.0 and 4.84 g/kg/day. This is significantly higher than the general recommendation of 1.4–2.0 g/kg/day. While general guidelines suggest 1.6 g/kg/day maximizes muscle gain, highly muscular athletes may require more to retain lean mass during contest prep. Distribute this protein across 3–7 meals daily.
Participant coaches reported recommending daily protein intakes ranging from 2.0 to 4.84 g of protein per kilogram of body mass. Existing evidence currently supports the ingestion of 1.4–2.0 g/kg/day of protein for physically active individuals [4], meaning participant coaches often recommend 2–3x the recommended protein levels found in the literature.
Why this rating
The data is based on coach survey responses (opinions/practices) rather than a controlled clinical trial proving efficacy of these specific high doses.
Source
Bodybuilding Coaching Strategies Meet Evidence-Based Recommendations: A Qualitative Approach
Alexa Rukstela et al. · Journal of Functional Morphology and Kinesiology · 2023
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