Protein Needs in Athletes: What Science Says Today (A 2026 Update)

Athletes need more protein than sedentary adults. Protein supports muscle repair, growth, immune function, and recovery after training. While carbs are the primary fuel for exercise, adequate daily protein helps athletes adapt and perform at their best.

How Much Protein Do Athletes Need?

Protein needs vary by sport, training load, and goals. For most athletes:

• General training: 1.2 – 1.6 g per kilogram (kg) body weight per day is a solid baseline¹
• Strength and power athletes: 1.6 – 2.2 g/kg/day helps maximize muscle building and maintenance²
• Endurance athletes: Recent studies support about 1.5 – 1.8 g/kg/day, with higher daily needs (~2.0 g/kg) during high training loads or low-carbohydrate periods³

These ranges exceed the standard adult Recommended Dietary Allowance (0.8 g/kg/day), which is a deficiency-prevention minimum, not optimal for athletes.

Protein needs also increase when training volume is high or during energy restriction (e.g., weight loss phases).

Protein Timing and Distribution

Total daily protein matters most, but how you spread it through the day also affects muscle protein synthesis. Current evidence suggests:

• Per meal: Aim for ~0.25 – 0.4 g/kg of high-quality protein every 3 – 4 hours⁴
• Post-exercise window: Muscle protein synthesis increases after exercise and is sensitive to protein intake shortly after training. A 2025 systematic review and meta-analysis showed that protein powder supplementation enhanced muscle protein synthesis within the first 60 minutes post-workout.⁵ From a practical standpoint, consuming 20 to 40 grams of protein within the first hour⁶ after exercise is a reliable strategy, particularly for athletes training multiple times per day, older athletes, or those with limited protein intake at other meals. However, if total protein intake throughout the day is adequate, this strict one-hour window can be flexible.

Eating moderate amounts of protein at regular intervals stimulates muscle repair and supports adaptation better than skewed intakes (e.g., all protein at dinner).⁷

Protein Food Sources: Animal vs. Plant

Protein quality matters because it affects how efficiently the body can use dietary protein for muscle repair and recovery. High-quality proteins provide all essential amino acids in proportions that support muscle protein synthesis, particularly after exercise.

Animal-based foods such as lean meats, poultry, fish, eggs, milk, yogurt, and cheese are naturally rich in essential amino acids and are highly digestible. These foods are practical options for athletes with high protein needs or limited eating opportunities around training.

Plant-based proteins can also support athletic performance⁷ when total intake is adequate and food choices are varied. Soy foods, tofu, tempeh, legumes, whole grains, nuts, and seeds contribute meaningful protein. Combining different plant sources across meals helps ensure a balanced amino acid profile.

Current research shows that athletes following well-planned plant-based diets can achieve similar strength, endurance, and muscle outcomes as those consuming animal proteins, provided total protein intake meets recommended targets.

From a practical standpoint, prioritizing whole foods, spreading protein intake across meals, and choosing minimally processed options supports both performance and overall health. Protein supplements can be useful when food is not convenient.

Practical Tips for Athletes

Total protein daily intake matters the most.

• Weigh and calculate your needs: For a 70 kg athlete, 1.6 g/kg/day equals 112 g protein daily
• Distribute intake across 3-5 meals with protein at each
• Fuel recovery: Pair protein with carbohydrates after workouts to support glycogen replenishment and muscle repair
• Adjust needs based on goals: Higher protein supports muscle gain or heavy training; slightly lower suffices during lighter training

1. Jahan-Mihan, Alireza, et al. “Current Perspectives on Protein Supplementation in Athletes.” Nutrients, vol. 17, no. 22, 2025, https://www.mdpi.com/2072-6643/17/22/3528
2. Goldman, David M., et al. “Protein Requirements for Maximal Muscle Mass and Strength.” Nutrients, vol. 16, no. 12, 2024, https://www.mdpi.com/2072-6643/16/12/1903
3. Witard, Oliver C., et al. “Protein Nutrition for Endurance Athletes: A Metabolic Focus.” Sports Medicine, 2025, https://link.springer.com/article/10.1007/s40279-025-02203-8
4. Mamerow, Madonna M et al. “Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults.” The Journal of nutrition vol. 144,6 (2014): 876-80. https://doi.org/10.3945/jn.113.185280
5. Casuso, Rafael A., and Lennert Goossens. “Does Protein Ingestion Timing Affect Exercise-Induced Adaptations? A Systematic Review with Meta-Analysis.” Nutrients, vol. 17, no. 13, 2025, article 2070, https://www.mdpi.com/2072-6643/17/13/2070
6. Naderi, A., Rothschild, J.A., Santos, H.O. et al. Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Sports Med 55, 1559–1577 (2025). https://doi.org/10.1007/s40279-025-02213-6
7. López-Moreno, M., Rossi, E.V., López-Gil, J.F. et al. Are Plant-Based Diets Detrimental to Muscular Strength? A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Med – Open 11, 62 (2025). https://doi.org/10.1186/s40798-025-00852-7