Recommended protein intakes

It has been argued that physically active individuals need more protein than is currently recommended. Antonio (2008), p.255-256 gave some guideline for the recommended daily allowance (RDA) (grams of protein/kg body weight/day) for protein for sedentary adults as well as physically active individuals.

Sedentary (adult) – 0.8

Recreational exerciser (adult) – 1.0-1.4

Resistance-trained (maintenance) – 1.2-1.4

Resistance-trained (gain muscle mass) – 1.4-1.8

Endurance-trained – 1.2-1.4

Intermittent, high intensity training – 1.2-1.8

Weight-restricted sports – 1.4-2.0

Adapted from Williams (2005) and other sources as cited in Antonio (2008)

References:

Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Protein. In A. Ziegenfuss,T.N. and Landis, J. (Eds.),  Essentials of sports nutrition and supplements (pp. 255-256). Chapter Humana Press.

Williams MH. Nutrition for Health, Fitness, and Sport. 7th ed. New York: McGraw-Hill; 2005