What is the recommended daily protein intake for athletes per kilogram of body weight?

• A. Approximately 1.6–2.2 g/kg/day
• B. Approximately 0.8–1.0 g/kg/day
• C. Approximately 3.0–4.0 g/kg/day
• D. Protein intake should be avoided

Answer: (A)

Athletes need more protein than sedentary individuals to support repair and adaptation to training, because exercise increases muscle protein breakdown and stimulates protein synthesis. Providing about 1.6–2.2 g of protein per kilogram of body weight each day ensures enough amino acids are available to drive recovery and promote gains, without excessive intake. This range is consistently backed by research as the best balance for supporting lean-mass accretion and performance across various sports, especially when total energy intake is adequate and protein can be distributed across meals (for example, several smaller servings throughout the day). If energy intake is limited or the goal is to preserve lean mass during heavy training, you might lean toward the higher end of this range. By contrast, the lower value around 0.8–1.0 g/kg/day aligns with general population needs and often falls short for athletes, while 3.0–4.0 g/kg/day generally offers no extra benefit and is impractical for most people. Protein should not be avoided.