Aug 31, 2025
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by Michal Jetelina

Recommended daily protein intake - what's yours?

Aug 31, 2025
0 comments
by Michal Jetelina

Salmon, nuts, legumes and other foods containing protein.

What do we need protein for?

Many of us focus on sufficient protein intake to grow muscles and support their regeneration . Proteins play an irreplaceable role in these processes. However, this is far from their only function . Every cell in the human body contains protein. Proteins ensure the function of our immune system , create hormones and enzymes , ensure the transport of substances and tissue renewal . Proteins are also the only source of nitrogen and essential amino acids for our body. But what is their recommended daily intake?

Recommended daily protein intake

Inactive population

For people who are not physically active, a daily protein intake of 0.8 g-1 / kg of body weight is recommended. This amount is sufficient for an inactive population to cover the basic needs of our body.

People with moderate activity

For people engaged in moderate-intensity sports, it is appropriate to increase this amount by half a gram, i.e. to 1.3g-1 / kg of body weight.

Endurance athletes

Endurance athletes with high energy expenditure, such as runners , cyclists or triathletes, should aim for 1.3 – 1.6 g/kg of body weight . This amount of protein will help with proper muscle regeneration and is absolutely sufficient to maintain muscle mass . We very often see endurance athletes underestimating the importance of sufficient protein in their diet , which can negatively affect their performance .

Strength athletes

For building muscle mass , the optimal daily protein intake is 1.6 – 2 g/kg of body weight. Experienced strength athletes monitor their daily protein intake well in most cases. However , too high a protein content can be a negative phenomenon. It is therefore necessary to mention that an amount greater than 2 g/kg of body weight has no proven benefits .

What causes protein deficiency?

If we do not meet the necessary daily protein intake , it will be reflected in the loss of our muscle mass and impaired regeneration . Long-term protein deficiency is then manifested by swelling , immune system disorders , or impaired quality of hair , nails and skin .

If we do not have an optimal protein intake , we may also feel hungry more often and may be "chasing cravings". Proteins have a satiating effect and therefore ward off hunger for a longer period of time . However, it is important to mention that nowadays only a mild protein deficiency occurs more often , severe protein deficiency is not common in our conditions .

Excessive protein intake

Our body is only able to use a certain amount of protein , so it is not always true that the more , the better . We consider excessive protein intake to be the consumption of 2 g or more per kilogram of body weight . At this amount, the body no longer benefits from excess protein and neither does sports performance or muscle mass increase . Too high a protein intake also places unnecessary strain on the kidneys , which can increase the risk of kidney stones .

Some people also experience digestive problems from inappropriately high protein intake. When consuming large amounts of higher-fat animal protein sources, we should also be careful about high intake of saturated fatty acids , which have a negative impact on cardiovascular health .

Protein foods

In the last few years, a large number of foods labeled as protein have appeared in stores. This includes both foods that contain higher amounts of protein naturally and foods that are supplemented with protein . A typical example of the first group is low-fat Greek yogurt , which was a very good source of protein even before "protein" was written on them.

The second group includes, for example, protein puddings , milkshakes , or bars . For such foods, it is advisable to read their composition and focus on what they contain . Highly industrially processed foods with artificial ingredients , large amounts of sugar , or artificial sweeteners will not be suitable.

The basis of the diet should be whole foods naturally rich in protein , and protein "sweets" should have their place in the diet more occasionally . Classic protein powders are also a quality source of protein, but here too you need to pay attention to the content of artificial ingredients. I can recommend hyve whey concentrates , which do not contain any artificial ingredients.

Conclusion

Proteins are a very important component of our diet , especially for athletes . Despite the fact that a critical lack of protein does not occur in our conditions today, many athletes do not consume the optimal amount of protein . They thus deprive themselves of their beneficial effects (not only) on regeneration and muscle growth .

However, the amount of protein in your diet should not be exaggerated either, excessive intake does not bring any benefits and can even cause digestive problems . If you want to make sure that the amount of protein in your diet is optimal, I recommend writing down your diet and comparing the amount of protein contained in it with general recommendations.

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