Protein Requirements for Athletes
1.6–2.4 g protein/kg daily – tailored to training intensity, sport type and goals.
Protein = 1.6–2.4 g × kg body weight
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Strength sports (bodybuilding, powerlifting): 2.0–2.4 g/kg for maximum muscle repair and growth. Endurance sports (running, cycling, triathlon): 1.4–1.7 g/kg for muscle fibre repair and as an energy source during long sessions. Team sports (football, basketball, rugby): 1.4–1.7 g/kg for explosive power and recovery.
Protein Timing for Athletes
Pre-training (2–3h before): 20–30g protein + carbohydrates for energy and muscle protection. Post-training (within 2h): 30–40g for maximum muscle protein synthesis. Before sleep: 30–40g casein (cottage cheese, casein powder) for overnight regeneration and muscle protein synthesis.
Hydration and Protein
Higher protein intake requires more water for kidney function and urea metabolism. Athletes should drink 35–45 ml of water per kg of body weight daily. Dehydration significantly impairs muscle protein synthesis and training recovery.
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