How much protein is required by athletes? According to Phillips SM, evidence suggests that among atheletes, the recommended daily allowance (RDA) for protein intake should be higher than non-athletes. Leucine, an essential amino acid, and possibly the other branched-chain amino acids, stimulate muscle protein synthesis. Protein intakes ranging between 1.3-1.8 g per kilogram per day consumed as 3-4 isonitrogenous meals, diets containing soybean or animal by-product, will maximize muscle protein production. These recommendations might be dependent on athlete training status. Experienced athletes require less, while during periods of high frequency/intensity training more protein should be consumed. Additionally, during periods of energy restriction to promote fat loss, high protein intake of 1.8-2.0 grams per kilogram per day may help prevent lean muscle mass loss. (16)
