Protein Intake Recommendations for Exercise, According to the I

1) An acute exercise stimulus, particularly resistance exercise, and protein ingestion stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs either before or after resistance exercise.

2) To increase muscle mass and maintain muscle mass through a positive muscle protein balance, a total daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for proteins.

3) Higher protein intakes (2.3–3.1 g/kg/d) may be necessary to maximize the retention of lean body mass in resistance-trained individuals during hypocaloric periods.

4) There is emerging evidence suggesting that higher protein intake (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promoting fat mass loss).

5) Recommendations regarding optimal per-serving protein intake for athletes to maximize MPS are varied and depend on age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg body weight or an absolute dose of 20–40 g.

6) Acute protein doses should strive to contain 700–3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced set of essential amino acids (EAAs).

7) Ideally, these protein doses should be evenly distributed, every 3-4 hours, throughout the day.

8) The optimal timeframe during which to ingest protein is likely a matter of individual tolerance, as benefits are derived from either pre- or post-workout intake; however, the anabolic effect of exercise is long-lasting (at least 24 hours) but likely diminishes with increasing post-exercise time.

9) While it is possible for physically active individuals to meet their daily protein requirements through whole food consumption, supplementation is a practical way to ensure adequate protein intake in both quality and quantity, while minimizing caloric intake, especially for athletes who typically complete high volumes of training.

10) Rapidly digested proteins containing high proportions of essential amino acids (EAAs) and adequate leucine are most effective in stimulating MPS.

11) Different types and quality of protein can affect amino acid bioavailability following protein supplementation.

12) Athletes should consider focusing on whole-food protein sources that contain all EAAs (i.e., it is the EAAs that are required to stimulate MPS).

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