Research
Macro partitioning
Daily protein intake of 1.6-2.2g/kg body weight, distributed across 3-4 meals of ~0.4g/kg, optimizes muscle protein synthesis and training adaptation in football players.
Eat 1.6-2.2 grams of protein per kilogram of body weight every day. Spread this out over 3-4 meals, aiming for about 0.4g/kg per meal. This ensures your muscles get the signal to repair and grow throughout the day, rather than just at dinner. You don't need supplements if you eat real food.
ModerateSupportsMEDIUM confidence
Current data suggest that a protein intake of 1.6 to 2.2g/kg body weight per day improves adaptation to training... The benchmark is that an athlete should consume 3-4 meals containing protein at ~0.4g/kg body weight per meal
Why this rating
Based on expert consensus and general sports nutrition research.
Source
Nutrition and supplementation in football - practical guidelines based on current literature review
Wiktoria Staśkiewicz‐Bartecka · Journal of Education Health and Sport · 2022
narrative_reviewCited 2×
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