Recommended daily protein intake - what's yours?

August 31, 2025Michal Jetelina0 comments

The importance of protein for sports performance

During physical activity there is a constant turnover of the body's proteins – synthesis and breakdown. Exercise, especially of a strength or endurance nature, increases the rate of this turnover.
To maintain a positive balance and allow tissue to be repaired and to grow, a sufficient supply of essential amino acids from food has to be ensured.

Damage to muscle fibres during training triggers increased muscle protein synthesis (MPS), which takes place during recovery. At the same time their breakdown also increases (muscle protein breakdown, MPB). The resulting adaptation depends on the balance between these processes and on the availability of amino acids.

Protein needs according to the type of load

Inactive population

For people without regular physical activity, roughly 0.8 g of protein per kilogram of body weight per day is recommended. This amount covers the basic needs for cell renewal and maintaining nitrogen balance.

Endurance athletes

Endurance training increases the oxidation of amino acids during exercise and with it the overall need for protein.
Long-term studies show that endurance athletes need roughly 1.2–1.6 g/kg/day, or up to 1.8 g/kg/day during periods of high training volume or in an energy deficit.

Protein has a double function here — it supports muscle recovery and ensures the renewal of both structural and enzymatic proteins connected with energy metabolism.

Strength athletes

Strength training requires higher synthesis of new myofibrillar proteins.
The recommended intake ranges between 1.6–2.2 g/kg/day, with the higher values usually linked to periods of intense training or a reduction diet.
According to most studies, an intake above this limit does not bring any further increase in muscle mass or strength, provided that enough energy is available.

Team sports

Sports such as football, ice hockey or rugby combine endurance and strength elements.
Protein needs are around 1.4–1.8 g/kg/day, depending on the load and the length of recovery between training sessions.

Timing of protein intake

For many years there was a debate about whether there is a so-called “anabolic window” – a short period after training when muscle protein synthesis is most effective. Current knowledge shows that what is decisive is rather the total daily intake and regular distribution of protein during the day than the exact time of consumption.

Even so, it is recommended to take in 20–40 g of good-quality protein within 1–2 hours after training, to support recovery and make use of the increased sensitivity of the muscles to amino acids.

New findings on the amount of protein in a single dose

It used to be said that the body uses a maximum of 20–25 g of protein per meal and the rest is oxidised.
According to more recent research, summarised in the article Rethinking protein intake needs (Jeukendrup, 2023), this idea is simplistic.

In a study comparing the effects of 25 g and 100 g of protein after whole-body strength training, muscle protein synthesis over 12 hours was 30 % higher in the group with the higher dose.
It also turned out that the oxidation of surplus amino acids made up less than 15 % of the amount taken in, which means that most of it was used for metabolic and repair processes.

These data suggest that even higher single doses can be effective, provided that a sufficient total intake during the day is ensured. What matters is that the interval between doses is not too long – ideally 3–5 hours.

Protein quality

The biological value of proteins differs according to their essential amino acid composition and digestibility.
Animal sources are considered the reference standard (PDCAAS = 1.00):

whey protein
egg white
dairy products
lean meat and fish

Among plant sources, the highest value is found in soya, pulses and combinations of cereals with pulses, which together provide the complete spectrum of amino acids.

The long-term effect of training and protein intake

Repeated stimulation of muscle protein synthesis through regular training creates a cumulative effect, which leads to an increase in muscle mass, strength or mitochondrial capacity depending on the type of load.
In endurance athletes the number of mitochondria and of the enzymes involved in oxidative metabolism increases, while in strength-trained athletes there is an enlargement of myofibrils and hypertrophy of muscle fibres.

An increased protein intake during this period supports adaptation and speeds up recovery between training sessions.

Recommendations in practice

Keep your daily protein intake between 1.2–2.0 g/kg/day according to the type of training and your goal.
After every intense session, take in 20–40 g of good-quality protein.
Split your total intake into 3–5 doses during the day.
At night you can include a more slowly absorbed protein (e.g. casein) to support recovery.
Combine complete or different plant sources to get the full spectrum of amino acids.

Summary

Current scientific knowledge shows that the protein needs of athletes are considerably higher than those of the general population.
The optimal range is between 1.2–2.2 g/kg/day, with the key factors being the overall balance during the day and the quality of the sources, not the exact time of consumption.
Higher doses above this limit usually do not bring any further performance benefit, but they can help athletes in a calorie deficit or during a demanding training period.

Protein is not just about muscles – it is the basis for recovery, immunity and long-term performance.

References:

Recommended daily protein intake - what's yours?

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