Protein Requirements

Increased Protein Requirements for Fitness Programs and Physically Active Adults

Strength Training– up to 1.7 to 2 grams of dietary protein per kg of bodyweight
Endurance Training– up to1.4 grams of dietary protein per kg of bodyweight
Maintenance- 0.8-1 g per kg of body weight for both men and women

Because most athletes do not fall neatly into one category (aerobic endurance or strength training) a general recommendation of 1.5-2g /kg body weight ensures adequate protein intake, assuming adequate caloric intake and a diet with at least 65% of the protein coming from animal sources, complete proteins. Vegetarian, especially vegan, athletes may require more than 2 g/kg body weight.