Author: Swati Jaiswal | Published: February 2025
As an athlete, you've probably heard the mantra "protein, protein, protein" more times than you've done burpees.
But how much protein should an athlete eat? Too little, and your muscles might throw a tantrum. Too much, and you're just feeding your toilet bowl.
So, let's cut through the noise and get to the meat of the matter (pun absolutely intended).
In this blog, we're going to understand how much protein an athlete needs, depending on 5 critical factors, when to eat protein, and how to personalize your protein intake.
Many athletes puzzle over how much protein they should consume, and for good reason.
However, before we get down to answering that question, there is a standard benchmark most athletes follow for a minimum protein intake.
This is 1.5 to 1.8 grams of protein per kilogram of body weight per day.
But here's where it gets interesting - this number isn't set in stone for everyone.
And, the following five factors heavily influence how much protein an athlete should eat a day:
Your sport shapes your protein needs more than you might think. Think of it like fueling a car – different engines require different amounts of fuel.
Endurance athletes, like **marathon runners** and cyclists, may need about 1.46-1.8 grams of protein per kilogram of body weight daily.
For example, a 70 kg elite marathon runner might need between 102-126 grams of protein daily (depending on other factors, as well). That's roughly the equivalent of four chicken breasts spread throughout the day.
Strength and power athletes, on the other hand, might need a bit more - about 1.6-2.0 g/kg daily.
Their bodies are actively building new muscle tissue, which demands more protein.
