Macro partitioning
For resistance-trained individuals, a moderate protein intake of 1.8 g/kg/day is sufficient for recovery and performance maintenance during repeated intensive training, as a high intake of 2.9 g/kg/day provides no additional benefit when peri-exercise protein timing is controlled.
If you are a regular strength trainer, aim for 1.8 grams of protein per kilogram of body weight daily. You do not need to push this to 2.9 g/kg for better recovery, especially if you are consuming protein around your workouts. Focus on hitting the 1.8 g/kg target consistently rather than over-consuming.
When energy intake and peri-exercise protein intake was controlled for, a short term PROHIGH diet did not improve markers of muscle damage or soreness in comparison to a PROMOD approach following repeated days of intensive training. Whilst it is therefore likely that moderate protein intakes (1.8 g.kg−1.d−1) may be sufficient for resistance-trained individuals...
Why this rating
Small sample size (n=14), short duration (10 days), crossover design, but rigorous control of variables.
Source
The short-term effect of high versus moderate protein intake on recovery after strength training in resistance-trained individuals
Justin Roberts et al. · Journal of the International Society of Sports Nutrition · 2017
DOI 10.1186/s12970-017-0201-z
Related findings · Macro partitioning
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