Research
Macro partitioning
Athletes should consume 1.4–2.0 g of protein per kg of body weight per day to optimize lean body mass and strength during resistance training.
If you train with weights, aim for 1.4 to 2.0 grams of protein for every kilogram of your body weight each day. This range is the scientific standard for building and keeping muscle while you train hard.
GoodSupportsHIGH confidence
In accordance with the official position of the ISSN, the recommended protein intake corresponds to values from 1.4 to 2.0 g/kg of body weight per day for individuals performing various special sets of physical exercises.
Why this rating
Based on a review of meta-analyses and official ISSN positions, though it is a review paper rather than a primary RCT.
Source
Protein in the athlete’s diet: rationale for intake levels at different training intensities to maintain lean body mass (a brief review)
I S Zilova et al. · Problems of Nutrition · 2023
narrative_reviewCited 1×
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