While the average adult has modest protein needs, athletes often require higher amounts to meet the demands of their sport. We explore how much protein is recommended for both non-athletes and athletes, based on current nutrition science.
Protein is a vital nutrient that supports growth, repair, and overall health. Beyond its everyday roles in maintaining tissues and immune function, protein is especially important for athletes, as it aids in muscle recovery and adaptation to training.
How much protein does the average person need?
For healthy adults who are not very active, the recommended dietary allowance (RDA) is 0.8 g of protein per kilogram of body weight per day. This intake prevents deficiency and supports normal body functions such as repairing tissues, producing enzymes and hormones, and maintaining immune health.
- Non-athletes need ~0.8g of protein per kg of body weight per dayg/kg/day.
- Endurance athletes: 1.2–1.6g of protein per kg of body weight per dayg/kg/day.
- Strength athletes: 1.6–2.0 g of protein per kg of body weight per day/kg/day.
- Protein should be spread across meals for best results.
- Excessive protein intake is unnecessary and may displace other nutrients.
Why do athletes need more protein?
Athletic training places greater stress on muscles compared to a sedentary lifestyle. Exercise causes small amounts of muscle breakdown, and protein is necessary to repair and rebuild these tissues. In addition, protein supports:
- Muscle recovery after workouts
- Adaptation to training (increasing strength, speed, or endurance)
- Immune function during heavy training periods
- Maintenance of lean body mass during weight loss or high-volume training
How much protein do athletes need?
Research from Krause & Mahan, the International Society of Sports Nutrition (ISSN), and the American College of Sports Medicine (ACSM) highlights that athletes benefit from higher intakes than the average person:
- Endurance athletes (running, cycling, swimming): 1.2–1.6 g/kg/day
- Strength/power athletes (weightlifting, bodybuilding): 1.6–2.0 g/kg/day
- Athletes in fat loss phases: Up to 2.2 g/kg/day in some cases to preserve lean mass
Example: A 70 kg endurance athlete requires ~85–110 g/day, while a strength athlete of the same weight may need ~110–140 g/day.
When should I eat protein?
Research shows that spreading protein evenly throughout the day is more effective than concentrating it in one meal. Aiming for 20–40 g of high-quality protein (chicken, fish, eggs, Greek yogurt, tofu, beans) at each main meal and after training sessions supports recovery and muscle protein synthesis.
Planning meals in advance can make this easier by ensuring each meal contains the right balance of protein, carbohydrates, and healthy fats.
For example, a post-training meal might include grilled chicken with sweet potato and roasted vegetables. Structured meal planning not only helps athletes hit their protein targets consistently but also supports overall energy and nutrient needs.
The Anabolic Window: Does Timing Matter?
The “anabolic window” refers to the period right after exercise when the body is thought to be especially primed to absorb nutrients and build muscle. Traditionally, this was believed to be within 30 minutes post-workout, making immediate protein intake seem critical.
Recent research, however, shows that the window is wider than once thought. As long as athletes consume 20-40 g of high-quality protein within 2 hours after training, muscle protein synthesis and recovery are optimised.
What matters most is the total daily protein intake and ensuring it is distributed evenly across meals. For athletes training multiple times a day, prioritising protein intake soon after sessions can still be beneficial to support recovery before the next workout.
Can I Consume Too Much Protein?
While athletes can safely consume higher amounts, intakes above 3 g of protein per kg of body weight per day have not shown additional performance benefits and may reduce intake of other essential nutrients such as carbohydrates and healthy fats. For people with kidney disease, protein intake should always be guided by a healthcare professional.
References
- Krause & Mahan’s Food & the Nutrition Care Process, 16th ed.
- Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(20).
- Thomas DT, Erdman KA, Burke LM. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the ACSM: Nutrition and Athletic Performance. J Acad Nutr Diet. 116(3):501–528.
