How much protein per day do athletes need?
Updated: · Zulta
If you lift weights, you get the most out of about 1.6 grams of protein per kilo of body weight per day. Above that, extra protein adds little muscle on average; for some people the optimum is higher, up to about 2.2 grams per kilo.
For comparison, the reference intake for adults in general is 0.83 grams per kilo. Sports organisations advise athletes 1.2 to 2.0 grams per kilo, spread over several meals of about 0.4 grams per kilo each.
Calculate your protein needs
Where these numbers come from
- 1.6 grams per kilo: a meta-analysis of 49 studies on protein and resistance training found that extra muscle gain levels off around 1.6 grams per kilo per day, with a confidence interval up to 2.2 grams (Morton and colleagues, 2018).
- 1.4 to 2.0 grams per kilo: the position of the International Society of Sports Nutrition for most athletes (Jäger and colleagues, 2017).
- 1.2 to 2.0 grams per kilo: the joint position of the American College of Sports Medicine and partners (Thomas and colleagues, 2016).
- 0.83 grams per kilo: the reference value of the European Food Safety Authority for adults in general (EFSA, 2012). That is a minimum to prevent deficiency, not an optimum for athletes.
How much per meal?
Spread your protein over at least four meals of about 0.4 grams per kilo each. For someone of 75 kilos that is about 30 grams per meal (Schoenfeld and Aragon, 2018). A bigger serving is not "wasted", but spreading it out is a simple way to hit the daily number.
What is 30 grams of protein?
| Food | About 30 grams of protein |
|---|---|
| Low-fat quark | about 300 grams |
| Chicken breast (raw weight) | about 130 grams |
| Eggs | about 5 |
| Skyr | about 275 grams |
| Lentils (cooked) | about 330 grams |
Values are rounded and differ by brand; check the label.
Endurance athletes and fat loss
Endurance athletes also need more protein than non-athletes, mainly for recovery; the 1.2 to 2.0 grams per kilo above applies to athletes in general. If you want to lose fat and keep your muscle, aim for the top of the range: in a calorie deficit more protein helps spare muscle.
If you have kidney disease or another medical condition, talk to your doctor or dietitian first.
Frequently asked questions
How much protein per day to build muscle?
About 1.6 grams per kilo of body weight per day. For someone of 75 kilos that is 120 grams. More than 2.2 grams per kilo adds no extra muscle on average.
Is too much protein bad for you?
In healthy people, the usual sports amounts (up to about 2 grams per kilo) have not been shown to be harmful in research. If you have kidney disease, talk to your doctor.
Do you need protein shakes?
No. Shakes are convenient, but you get the same amount from regular food such as quark, meat, fish, eggs, legumes and tofu.
How much protein per meal?
About 0.4 grams per kilo of body weight, over at least four meals. For someone of 75 kilos that is about 30 grams per meal.
Sources
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376-384.
- 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). American College of Sports Medicine joint position statement: nutrition and athletic performance. Medicine and Science in Sports and Exercise 48(3):543-568.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2012). Scientific opinion on dietary reference values for protein. EFSA Journal 10(2):2557.
- Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? Journal of the International Society of Sports Nutrition 15:10.
Read next
- Hybrid training: what it is and how to start
- How to combine running and lifting
- Hyrox training plan for beginners (12 weeks)
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