Which is the approximate daily protein intake to maximize muscle protein synthesis for athletes?

• A. Approximately 1.6–2.2 g/kg/day.
• B. Approximately 0.8–1.0 g/kg/day.
• C. Approximately 2.5–3.0 g/kg/day.
• D. Approximately 3.5–4.0 g/kg/day.

Answer: (A)

Maximizing muscle protein synthesis with training relies on providing enough protein across the day to keep MPS engaged. For athletes, a daily intake of about 1.6–2.2 g of protein per kilogram of body weight best supports training adaptations by supplying ample essential amino acids (notably leucine) to continuously stimulate MPS and aid repair. Eating less than this range tends to limit the MPS response and muscle gains, while consuming far more—around 2.5–3.0 or 3.5–4.0 g/kg/day—does not increase MPS further and adds unnecessary calories. So, aiming for roughly 1.6–2.2 g/kg/day is the most effective target for maximizing muscle growth and recovery in athletes.