How Much Protein Do Athletes Need? A Practical Guide by Goal

The short answer — then the nuance

Most athletes need between 1.4 and 2.2 grams of protein per kilogram of body weight per day. A 70kg runner in heavy training sits comfortably around 140–168g per day. A 90kg strength athlete in a muscle-building phase may need closer to 180–198g. These ranges cover the majority of athletic contexts.

The reason there's a range rather than a single number: protein needs vary based on training type, training volume, body composition goal, total calorie intake, training age, and age. A brief walk through each context makes the right end of the range obvious for most athletes.

Endurance athletes: protein needs are often underestimated

Runners, cyclists, and triathletes frequently focus nutrition conversations on carbohydrates — for good reason. But protein requirements for endurance athletes are higher than most non-athletes assume, and under-eating protein is one of the most common nutrition errors in endurance sport.

During prolonged exercise, the body begins oxidizing amino acids for fuel, especially when carbohydrate availability is low. High training volumes also create more cumulative muscle damage requiring repair. Both factors increase protein need. Endurance athletes in heavy training periods should target the upper half of the general range: 1.6–2.0g per kilogram per day.

Practically: a 65kg female marathon runner training 10+ hours per week should aim for 104–130g of protein daily. Not easy to hit on a typical carbohydrate-heavy diet — but important for maintaining lean mass, supporting immune function, and reducing overuse injury risk across a long training block.

Strength athletes: more protein, but there is a ceiling

Strength and power athletes — powerlifters, weightlifters, bodybuilders — have the highest protein requirements, particularly during muscle-building phases. The range typically cited in the research is 1.6–2.2g per kilogram per day, with some individuals benefiting from the higher end during aggressive training phases.

Beyond approximately 2.2–2.4g per kilogram, the evidence for additional muscle-building benefit weakens significantly. Extra protein above this threshold does not convert to extra muscle — it gets oxidized for energy or contributes to total calorie intake. Athletes chasing very high protein targets (3g+ per kilogram) are likely overcomplicating their nutrition without additional benefit.

During a fat-loss phase while maintaining strength training, protein should be kept at or above 2.0g per kilogram even as total calories fall. This is one of the clearest findings in the body composition literature: higher protein during deficit preserves lean mass better than any other strategy.

Hybrid athletes: balancing both demands

CrossFit athletes, military fitness, obstacle course racers, and multi-sport athletes combine meaningful volumes of both strength work and endurance work. Their protein needs reflect both demands — typically landing in the 1.8–2.2g per kilogram range, closer to strength athlete targets because of the resistance training component.

The more complex challenge for hybrid athletes is total calorie management: carbohydrates are needed for endurance output, protein is needed for strength adaptation, and total calories need to support both without excess. This balance — getting macros right when all three pillars of athletic nutrition need to be addressed simultaneously — is where individualized planning makes the biggest practical difference.

Daily distribution: how to spread protein across the day

Total daily protein matters, but so does distribution. Research consistently shows that spreading protein across 3–5 meals or snacks across the day produces better muscle protein synthesis than consuming the same total amount in 1–2 large sittings. The practical target: approximately 25–40g of protein per meal, depending on body size.

For a 160g daily protein target across four eating occasions: breakfast provides 35g (eggs, Greek yogurt, or a protein source), lunch provides 40g (a protein-centered main), an afternoon snack provides 20–25g (cottage cheese, protein shake, or similar), and dinner provides the remaining 40–45g. This distribution ensures a sustained anabolic signal across the day rather than a single large dose that exceeds the rate of utilization.

Post-training timing also matters, particularly for strength athletes: consuming 30–40g of protein within 1–2 hours of a strength session maximizes the training stimulus. For endurance athletes, the carbohydrate + protein combination post-session is more important than protein alone.

Signs you are not getting enough protein

Practical indicators of insufficient protein intake in athletes: persistently elevated muscle soreness that doesn't resolve with rest and sleep; difficulty maintaining lean mass despite consistent training; slow recovery between sessions; getting sick frequently (protein is essential to immune function); and persistent hunger despite adequate total calories.

If several of these apply, the solution is usually simpler than athletes expect: add a protein source to the meal that currently lacks one (breakfast is the most common gap), increase portion sizes of protein-rich foods rather than adding supplements, and check that the day's protein target is actually hitting the target on average — not just on good days.

Protein supplements are a convenience, not a requirement. Whole food sources — meat, fish, eggs, dairy, legumes, tofu — provide protein alongside micronutrients that matter for athletic recovery. Supplements fill gaps when whole food intake is insufficient or inconvenient, but they don't replace the broader nutritional value of food-first fueling.