Protein is more than just a buzzword for athletes. It’s the cornerstone of recovery and performance. Whether you’re training for your first triathlon, trying to rebuild strength post-treatment, or simply aiming for better daily nutrition, consuming your nutrition plan should meets you individual needs based on evidence-based recommendations.
Daily Protein Needs for the General Population
For most people, protein intake often boils down to one simple number: 0.8 grams per kilogram of body weight per day. This guideline supports basic bodily functions, such as immune health, hormone production, and tissue repair.
To put this into perspective, if you weigh 68 kilograms (150 pounds), you’d aim for about 54 grams of protein per day. This isn’t about bulking up—it’s about maintaining overall health. Think of it as giving your body the daily fuel it needs to stay strong.
Protein for Endurance Athletes
If you’re hitting long runs, logging miles on your bike, or training for an Ironman, your protein needs go up. Endurance athletes require up to 1.2 to 1.4 grams of protein per kilogram of body weight per day to support muscle recovery and repair after extended periods of exercise.
For a 70-kilogram (154-pound) endurance athlete, that’s 84 to 98 grams daily.
Why the bump? Because endurance sports are tough on your muscles. Protein helps repair the small tears caused by training and reduces muscle breakdown, so you can come back stronger for your next session.
Protein for Strength Training and Muscle Building
Strength athletes or those focused on resistance training have the highest protein demands, with recommendations ranging from 1.6 to 2.2 grams of protein per kilogram of body weight per day. This range supports muscle protein synthesis (basically, building and repairing muscle) and helps your body adapt to the demands of lifting heavier weights.
For someone weighing 70 kilograms (154 pounds), this translates to 112 to 154 grams of protein per day. Hitting this target can make a significant difference in muscle growth, recovery, and overall strength gains.
How to Meet Your Protein Needs
The good news? You don’t need to eat chicken breast for every meal to meet your protein goals. A balanced approach with both animal- and plant-based sources works well. Here are some options to include your nutrition plan:
Lean Meats: Chicken, turkey, or fish (think salmon for omega-3s, too).
Dairy: Greek yogurt, milk, or cheese. Bonus: Greek yogurt often packs more protein than its traditional counterpart.
Plant-Based Proteins: Beans, lentils, tofu, and tempeh are powerhouses for plant-based eaters.
Eggs: Inexpensive, versatile, and packed with high-quality protein.
Nuts and Seeds: Almonds, chia seeds, and sunflower seeds add protein and healthy fats to your meals.
If you’re an athlete or need higher amounts of protein, you can consider these options to supplement your intake:
Protein Powders: Whey, casein, or plant-based powders can help you hit your target, especially post-workout.
Lean Beef: Rich in protein and key nutrients like iron and zinc.
Cottage Cheese: Another great high-protein snack with a smooth texture.
Protein Isn’t One-Size-Fits-All
Your protein needs depend on your weight, activity level, and goals. Someone training for a triathlon or rebuilding strength after cancer treatment has different requirements than someone who takes occasional walks with their dog. That’s why paying attention to your unique needs—and adjusting as your goals evolve—is so important.
Whether your focus is endurance, strength, or general nutrition, the key is consistency and variety in your protein sources. Aim for balanced meals based on your training and goals, and you’ll be fueling your body to perform at its best.
Consider working with a Registered Dietitian Nutritionist (RDN) who can help you meet your daily and performance nutrition needs, especially if you’re navigating specific health concerns or athletic goals.