What is the recommended protein intake for athletes aiming to increase muscle mass?

For athletes aiming to increase muscle mass, the recommended protein intake falls within the range of 1.7 to 2.0 g/kg/day. This amount is supported by research indicating that higher protein intake can effectively promote muscle protein synthesis, especially in those involved in resistance training or activities that require muscle hypertrophy.

In this context, a protein intake of 1.7 to 2.0 g/kg/day provides the necessary amino acids to support recovery from exercise, enhance muscle repair, and promote growth. It's important for athletes to meet these needs, especially during periods of intense training or when trying to gain lean body mass.

This range is grounded in the physiological demands placed on the body during vigorous training, where adequate protein intake is vital for maintaining a positive nitrogen balance.

Lower values like 1.0 - 1.5 g/kg/day may not suffice for athletes trying to gain muscle, as those amounts cater more to general maintenance rather than the specific needs of muscle growth. Similarly, while some athletes may benefit from higher intakes, such as 2.0 - 2.5 g/kg/day, this is often unnecessary and not recommended for most individuals, as it can lead to excessive caloric intake without proportional benefits in muscle gain