Dietary protein for athletes: from requirements to optimum adaptation

Methodology

Evidence overview

Population

Athletes (aerobic and resistance-based)

Intervention

N/A (narrative review)

Findings

Athletes need 1.2-2.0 g/kg/day protein depending on goals. Distribution across 3-4 meals of roughly 0.3 g/kg per meal is optimal for muscle protein synthesis, with leucine as the key trigger amino acid; energy restriction increases protein needs and protein quality matters (animal generally outperforms plant for MPS).

Outcome measures

Muscle protein synthesis, adaptation, lean mass preservation

Limitations

Older review (2011); narrative, not systematic; some conclusions updated by newer meta-analyses.

Original source

DOI: 10.1080/02640414.2011.619204 · PMID: 22150425