Nutrition
B · Reasonable confidenceHow much protein athletes need for muscle protein building
Subject: Dietary protein for athletes: from requirements to optimum adaptation
What this means
According to the authors, 1.3 to 1.8 grams of protein per kilo of body weight per day, spread over 3 to 4 meals, gives the highest muscle protein synthesis. The amino acid leucine plays a key role.
Phillips SM, Van Loon LJC · 2011 · Journal of Sports Sciences
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
According to this consensus review, a protein intake of 1.3-1.8 g/kg/day spread over 3-4 meals maximises muscle protein synthesis, with leucine playing a central role. During an energy deficit, higher intakes of up to 1.8-2.0 g/kg/day may help preserve lean mass. Experienced athletes may need somewhat less, and more during periods of intense training.
Who this applies to
Strength and endurance athletes. Experienced athletes need less according to the authors, and more during heavy training periods.
What to keep in mind
This is a shared expert opinion based on earlier research, not a new measurement. During weight loss the authors suggest more protein, up to 2.0 grams per kilo per day.
Practical conclusion for REZA
Basis for REZA's protein advice to athletes: 1.3-1.8 g/kg/day spread across 3-4 meals, and higher during an energy deficit — though this is an older review and some figures have since been refined by newer research.
View method and source
Methodology
Evidence overview
Population
Athletes (aerobic and resistance-based)
Intervention
N/A (narrative review)
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
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.