What is the recommended protein intake for athletes per kilogram of body weight?

What is the recommended protein intake for athletes per kilogram of body weight?

• A. 0.8 to 1.0 g/kg
• B. 1.2 to 1.7 g/kg
• C. 2.0 to 2.5 g/kg
• D. 0.5 g/kg

Answer: (B)

Athletes need more protein to repair muscle tissue and support adaptations from training, not just to meet daily basic needs. The commonly recommended range is about 1.2 to 1.7 grams of protein per kilogram of body weight per day. This amount helps maximize muscle protein synthesis, repair exercise-induced damage, and sustain gains from training across typical endurance and strength programs. Spreading protein intake through the day—roughly 20–40 grams per meal depending on your weight—enhances the body’s ability to use it for rebuilding muscle. It’s also important to ensure total energy intake is adequate, because not getting enough calories can shift protein from building muscle toward providing energy. Consuming much more than about 2 g/kg usually doesn’t provide extra benefits for most athletes, so the 1.2–1.7 g/kg range hits a practical balance for training demands. Lower ranges, such as 0.5–1.0 g/kg, are generally insufficient to support athletic recovery and performance improvements.

Athletes need more protein to repair muscle tissue and support adaptations from training, not just to meet daily basic needs. The commonly recommended range is about 1.2 to 1.7 grams of protein per kilogram of body weight per day. This amount helps maximize muscle protein synthesis, repair exercise-induced damage, and sustain gains from training across typical endurance and strength programs. Spreading protein intake through the day—roughly 20–40 grams per meal depending on your weight—enhances the body’s ability to use it for rebuilding muscle. It’s also important to ensure total energy intake is adequate, because not getting enough calories can shift protein from building muscle toward providing energy. Consuming much more than about 2 g/kg usually doesn’t provide extra benefits for most athletes, so the 1.2–1.7 g/kg range hits a practical balance for training demands. Lower ranges, such as 0.5–1.0 g/kg, are generally insufficient to support athletic recovery and performance improvements.