Protein Needs for Athletes and Active People
Evidence-based protein intake guidelines for different fitness goals, from muscle building to endurance sports.
General Protein Guidelines
The amount of protein your body needs depends primarily on your activity level, body composition goals, and overall calorie intake.
Timing and Distribution Throughout the Day
Research on protein timing suggests that spreading your daily protein intake across 4 to 5 meals containing 25 to 40 grams of protein each is optimal for maximizing muscle protein synthesis. Having protein within about 2 hours after a resistance training session does enhance recovery, but the so-called 'anabolic window' is much wider than the 30-minute myth that was popular for many years.
Comparing Protein Sources
Different foods vary significantly in their protein content and quality (per 100 grams of food).
Can You Eat Too Much Protein
For healthy individuals with normal kidney function, research has consistently found no evidence of kidney damage from high protein intakes up to about 2.2 grams per kilogram of body weight per day. The long-standing concern that high protein intake harms the kidneys appears to be unfounded for people without pre-existing kidney disease. However, individuals with existing kidney conditions should follow their doctor's guidance. From a body composition perspective, protein intakes above about 2.2 to 2.5 grams per kilogram offer no additional muscle-building benefit.