1Strength & power sports: 1.6โ2.2 g/kg
Lifters and power athletes maximize hypertrophy around 1.6 g/kg and can go to 2.2 g/kg. A protein dose soon after the session supports the training-adaptation window.
For Athletes
Protein needs for athletes & active people
Athletes train hard and recover hard. Research-based protein intake for athletes is 1.4โ2.0 g per kg of body weight per day โ even higher during heavy training blocks or calorie restriction. Check your target, then get the timing right.
- โWeight-based protein target (g/kg)
- โFor strength, endurance & team sports
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Protein targets for athletes at a glance
Example ranges for an 80 kg athlete. Scale linearly with your body weight, and favor the upper half of the range during intense training or dieting.
| Goal | Recommended range | Typical target | Note |
|---|---|---|---|
| Maintenance / general health | 96โ144 g/day | 120 g/day (1.5 g/kg) | 0.8 g/kg is the RDA minimum; 1.2โ1.8 g/kg suits most active adults. |
| Muscle gain / hypertrophy | 128โ176 g/day | 160 g/day (2 g/kg) | Gains in lean mass plateau around 1.6 g/kg/day (Morton et al., 2018). |
| Weight loss / fat loss | 144โ192 g/day | 176 g/day (2.2 g/kg) | Higher protein preserves lean mass while you cut calories. |
| RDA baseline | 64 g/day (0.8 g/kg) | Minimum | Minimum to avoid deficiency in healthy adults. |
Sports-specific protein guidance
The ISSN and the ACSM-AND joint position both recommend 1.2โ2.0 g/kg/day for athletes, with intakes up to 2.2โ2.4 g/kg during cutting. Here is how to apply it by sport.
2Endurance sports: 1.2โ1.6 g/kg
Endurance athletes need enough protein for repair and to prevent muscle breakdown during high weekly mileage. 1.2โ1.6 g/kg plus carbs covers most cases; higher intakes help during hard blocks.
3Team sports: 1.4โ2.0 g/kg
Soccer, basketball, and combat athletes have mixed strength + endurance demands. Spreading 20โ40 g across 4+ meals fits the daily training-and-competing schedule.
4Weight-class & making weight
Athletes dieting for competitions should hold the upper protein end (up to 2.4 g/kg) to retain strength and power while dropping to a weight class.
High-protein foods for athletes
Variety beats novelty: whole proteins at meals and fast-digesting options around training. Chicken, whey, eggs, Greek yogurt, salmon, and tuna are staples โ see the food hub for protein-per-serving.
Frequently asked questions
Quick answers about protein intake for this goal.
How much protein should an athlete eat per day?
โผ
1.4โ2.0 g per kg of body weight per day for most athletes, up to 2.2โ2.4 g/kg when cutting or in heavy training blocks. An 80 kg athlete targets roughly 112โ192 g per day.
Do endurance athletes need as much protein as lifters?
โผ
Almost. Recommendations for endurance athletes are 1.2โ1.6 g/kg versus 1.6โ2.2 g/kg for strength athletes. Differences are modest โ both need protein at every meal.
Is it better to eat protein before or after training?
โผ
Both work. Total daily intake matters most, and a 20โ40 g dose within about 2 hours after training is a practical habit. Pre-training protein mainly helps endurance sessions.
Is protein powder necessary for athletes?
โผ
No โ it is a convenience, not a requirement. Whole foods matched for protein give the same results. Supplements help when meeting high daily totals on a busy schedule is hard.
Do protein needs go up on rest days?
โผ
Slightly. Repair continues for 24โ48 hours after intense sessions, so rest days still need 1.2โ1.6 g/kg rather than dropping back to the sedentary RDA.
Related protein calculators
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This page provides general educational estimates based on body weight and current sports-nutrition guidelines (International Society of Sports Nutrition, American College of Sports Medicine, and the IOM Dietary Reference Intakes). It is not medical advice. For individualized guidance, especially with kidney or liver disease, diabetes, pregnancy, or other conditions, consult a registered dietitian or physician.