How to properly dose protein according to your sport and lifestyle?

The general recommendation for protein intake for athletes depends on several factors, such as the type of sport , the intensity and duration of training , the total energy expenditure, and individual characteristics such as weight , age and health . However, there are general recommendations for the daily recommended protein intake per kilogram of body weight from which you can easily derive the ideal dose of protein.

Moreover, if you, as an athlete, maintain the correct protein intake according to your body weight over the long term, you can significantly contribute to achieving better performance , muscle growth, regeneration and, consequently, to overall improvement in your discipline or achieving a set goal (e.g. fat loss).

How to properly dose protein depends on your lifestyle

In the article we distinguish three basic categories , according to which the vast majority of the population can be guided for their maximum benefit. It is also necessary to note that a protein drink should only help to achieve the recommended amount of protein for the whole day - it is therefore only approx. 10% of the total intake. The remaining 90% of protein should be taken under normal conditions from a regular diet with a combination of foods containing both animal and vegetable proteins.

General population with a sedentary lifestyle

For the general population who are not actively involved in sports, a daily intake of 0.8-1 grams of protein per kilogram of body weight is recommended. This amount supports basic physiological functions and maintains muscle mass. ^{1, 4, 5}

How to properly dose protein when I don't exercise?

You don't have to worry about the right amount of protein, as you probably get enough from your regular diet . However, if you know that your long-term diet is not high in protein , it would be a good idea to take at least 1 dose of protein at any time during the day. It is popular to add protein to breakfast (oatmeal, smoothie), or mix it as a snack during the day.

	Body weight	Recommended protein intake	Intake from 1 serving of protein	% daily intake from 1 serving
Man	80 kg	64g	20g	31%
Woman	60 kg	48g	20g	41%

---

Athletes seeking to build muscle mass

For the vast majority of athletes who engage in anaerobic exercise with the goal of building muscle mass, a total intake of 1.6-2 grams of protein per kilogram of body weight per day is sufficient in the long term. This recommendation also applies to people with very physically demanding jobs.

If your total daily protein intake is around 2 (or more) grams/kg of body weight over a long period of time, you may be consuming too much protein. This can actually be harmful to your body in the long run (digestive problems, gas, bad breath, kidney damage).

Total daily protein intake above 2 grams/kg of body weight is only recommended for short-term use to achieve a specific goal. Typically, this applies to bodybuilders who are "cutting" (reducing fat) before a competition. ^{2, 3, 4, 5}

How to properly dose protein when I'm training?

Dose the protein in 1-2 doses during the day, depending on your weight and total protein intake from your regular diet.

• On training days, take one dose of protein after the end of training - for the greatest benefit within approx. 60 minutes. You can take the second dose of protein in the morning with breakfast (e.g. oatmeal, smoothie) or at the end of the day, but always at least 1.5-2 hours before bedtime . We do not recommend taking protein before training.
• On non-training days, the intake per kilogram of body weight should be the same as on training days . However, you can dose the protein as you wish according to your daily regimen.
• However, we generally do not recommend consuming more than 3 servings of protein per day over the long term. ^{2, 3, 4, 5, 6}

	Body weight	Recommended protein intake	Protein intake from 1 serving of hyve clear whey	% daily intake from 1 serving
Man	80 kg	128g	20g	16%
Woman	60 kg	96g	20g	20%

---

Endurance athletes (runners, cyclists, triathletes)

Endurance athletes should consume between 1.3 and 1.6 grams of protein per kilogram of body weight per day. This amount supports muscle recovery and helps prevent muscle damage , which is common in endurance sports . Consuming more protein can be counterproductive, especially due to possible digestive problems. In rare cases, too much protein can also cause the body to lose calcium more quickly, an important mineral that is essential for endurance sports. ^{2, 3, 4, 5, 6}

How do I properly dose protein when I run or cycle?

Dose the protein in 1-2 doses throughout the day, depending on your weight and total protein intake from your regular diet.

• On training days, take one dose of protein after the end of training - for the greatest benefit within approx. 60 minutes. You can take the second dose of protein in the morning with breakfast (e.g. oatmeal, smoothie) or at the end of the day, but always at least 1.5-2 hours before bedtime . We do not recommend taking protein before training .
• On non-training days, the intake per kilogram of body weight should be the same as on training days . However, you can dose the protein as you wish according to your daily regimen.
• However, we generally do not recommend taking more than 3 servings of protein per day over the long term.
• Race day - never drink protein before a race.^{2, 3, 4, 5, 6}

	Body weight	Recommended protein intake	Protein intake from 1 serving of hyve clear whey	% daily intake from 1 serving
Man	80 kg	128g	20g	16%
Woman	60 kg	96g	20g	21%

---

The correct dosage of protein will help you significantly, but...

Finally, it is important to emphasize that while these recommended intakes are an excellent guide and are sufficient for the vast majority of the population , individual needs may vary and specific recommendations for athletes will be subject to their sports medicine physician and nutritionist. It is not uncommon for elite athletes to consume up to 3.5 g of protein/kg of body weight per day without adverse effects. The same may be true for some non-athletes, for whom higher protein intakes will not be harmful in the long term. ^{5, 6}

For a comprehensive understanding of the whole issue of protein, we recommend reading our other articles. For more information on the appropriate timing of protein intake, read the article >anabolic window . Protein is a complex macronutrient containing, among other things, essential amino acids , without which the body could not function.

If you don't have time to prepare your food carefully enough or deal with its protein content, don't despair. That's why there are protein drinks that provide high-quality protein to the body. However, our recommendation is to choose protein drinks with regard to their composition . Always make sure that the protein is free of artificial flavors , colors and sweeteners - because it is not necessary to take in additional and unnecessary substances into the body to receive protein.

---

Resources:

1. PRUMBO, P et al. (2002) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, National Academies Press
2. JONES, D. (2017) Protein Recommendations for Bodybuilders: In This Case, More May Indeed Be Better", International Journal of Sport Nutrition and Exercise Metabolism
3. HELMS R, Eric (2014) A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes", International Journal of Sport Nutrition and Exercise Metabolism.
4. CRONKLETON, E (2023) Are there risks associated with eating too much protein. Healthline. https://www.healthline.com/health/too-much-protein
5. WEMPEN, K. (2022) Are you getting too much protein? Mayoclinic. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
6. JÄGER, R. et al. (2017) "International Society of Sports Nutrition Position Stand: Protein and Exercise", Journal of the International Society of Sports Nutrition.