How much protein does an athlete require

Athletes need plenty of protein to optimize athletic performance; their body uses protein to help repair, build or maintain muscle mass in response to training. Protein requirements for athletes are based on body weight. Consuming high-protein foods at each meal will help an athlete meet his protein needs, which are attainable without using supplements. High-protein foods include lean meats, poultry, fish, seafood, eggs, soy products, low-fat dairy products, legumes, nuts, seeds and peanut butter.

General Requirements

According to a 2007 edition of the “Journal of the International Society of Sports Nutrition,” the International Society of Sports Nutrition’s position stand is that intakes of 1.4 to 2.0 grams of protein per kilogram of body weight are appropriate, safe and may improve athletic performance for people who are physically active. These values of 1.4 to 2.0 grams per kilogram are equivalent to 0.64 to 0.91 grams of protein per pound of body weight each day. Therefore, a 160-pound athlete needs 102 to 146 grams of protein each day.

Endurance Athletes

The protein needs of endurance athletes, such as distance runners, are based on the intensity of their training regimen. According to the Academy of Nutrition and Dietetics, endurance athletes need 0.55 to 0.8 grams of protein per pound of body weight when training at a light to moderate intensity, and 0.7 to 0.9 grams of protein per pound of body weight during times of high-intensity training. For example, a 140-pound marathon runner may require up to 126 grams of protein each day.

Strength-Trained Athletes

According to a 2010 edition of the “Journal of the International Society of Sports Nutrition,” strength athletes who participate in intense training regimens need 1.5 to 2.0 grams of protein per kilogram of body weight, which equals about 0.68 to 0.91 grams of protein per pound of body weight each day. For example, a 190-pound, strength-trained athlete needs about 129 to 173 grams of protein each day to optimize his muscle mass, strength and athletic performance.

Reducing Body Fat

Protein is especially important for athletes who want to reduce body fat, but maintain their lean muscle mass. A review published in a 2011 edition of the “Journal of Sports Sciences” reports that athletes who restrict calories can benefit from consuming protein intakes as high as 1.8 to 2.0 grams per kilogram, because those amounts help prevent lean muscle mass loss and promote fat loss during periods of weight loss. These values, 1.8 to 2.0 grams per kilogram, are equivalent to 0.82 to 0.91 grams of protein per pound of body weight. Based on this recommendation, a 220-pound bodybuilder trying to reduce body fat by restricting calories would need 180 to 201 grams of protein each day.