How much protein should I consume as an athlete?

Summary of this blog

The human body consists of approximately 16% protein, which is essential for vital functions such as connective tissue, muscles, nerve cells, and organs. Proteins also play a crucial role in transporting important substances within the body. The German Society for Nutrition recommends a protein intake of 0.8 grams per kilogram of body weight for the average, healthy adult. With a daily energy intake of 2500 kilocalories, this corresponds to about 15% of the energy intake or approximately 90 grams of protein.

For athletes, especially those aiming to build muscles, a protein intake of 2 to 2.5 grams per kilogram of body weight is recommended during the bulking phase. During a diet with the goal of burning fat and maintaining muscle mass, the protein intake can be increased to 3 grams per kilogram of body weight. As an example, a strength athlete weighing 90 kilograms should consume around 180 grams of protein per day. For endurance athletes, 1.2 to 1.4 grams of protein per kilogram of body weight are sufficient. Additional information on the topic of protein and dietary supplements is available under "Dietary Supplements > Protein."

End of summary

The question of the optimal protein intake for athletes is of central importance. The human body consists of approximately 16% protein, supporting vital functions such as connective tissue, muscles, nerve cells, and organs. The German Nutrition Society (DGE) recommends a daily protein intake of 0.8 grams per kilogram of body weight, taking into account individual differences and digestibility. For an average adult, this means that about 15% of the daily energy intake should come from protein, which, with a daily energy intake of 2500 kilocalories, is approximately 90 grams of protein. Athletes, especially those aiming to build muscle, may benefit from a protein intake of 2 to 2.5 grams per kilogram of body weight during the bulking phase. In a diet phase, where fat loss and muscle retention are the goals, an intake of up to 3 grams per kilogram of body weight might be recommended. A strength athlete weighing 90 kg should therefore aim for approximately 180 grams of protein per day. For endurance athletes, usually, 1.2 to 1.4 grams of protein per kilogram of body weight are sufficient. The individual assessment of needs and adjustment of protein intake based on training goals and physical requirements are crucial.

Why does the human body need protein?

Protein constitutes about 16% of the human body. All essential functions, such as connective tissue, muscles, nerve cells, and organs, are composed of proteins. One significant role of proteins, for example, is the transport of essential substances in the body.

How much protein does a person need?

The German Society for Nutrition (DGE) recommends 0.8 grams of protein per kilogram of body weight. Individual differences and digestibility should be taken into account.

Tip

For an average, healthy adult, approximately 15% of the daily energy intake should come from protein. With a daily energy intake of 2500 kilocalories, this would be around 90 grams of protein.

Athletes looking to build muscle are advised to consume 2 to 2.5 grams per kilogram of body weight during the bulking phase. If the goal during a diet is to lose fat and maintain muscle, it can even be 3 grams per kilogram of body weight.

A strength athlete weighing 90 kg should consume about 180 grams of protein per day.

For endurance athletes, 1.2 to 1.4 grams of protein per kilogram of body weight is generally sufficient.

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