What is the rough daily protein intake range per kilogram of body weight for athletes or active individuals?

What is the rough daily protein intake range per kilogram of body weight for athletes or active individuals?

• A. 1.2–2.0 g/kg per day
• B. 0.8–1.0 g/kg
• C. 2.5–3.0 g/kg
• D. 3.0–4.0 g/kg

Answer: (A)

When you train, your muscles experience breakdown and need amino acids to repair and grow, so protein needs rise above those of sedentary individuals. A practical daily target is about 1.2 to 2.0 grams of protein per kilogram of body weight. This range supports muscle protein synthesis, aids recovery after workouts, and helps preserve lean mass during training. The lower end works well for maintenance with regular activity, while the higher end is useful during heavy training cycles or when aiming for muscle gain. Extremely high intakes, like 2.5–4.0 g/kg, don’t provide extra benefits for most athletes and can crowd out energy and other nutrients.

When you train, your muscles experience breakdown and need amino acids to repair and grow, so protein needs rise above those of sedentary individuals. A practical daily target is about 1.2 to 2.0 grams of protein per kilogram of body weight. This range supports muscle protein synthesis, aids recovery after workouts, and helps preserve lean mass during training. The lower end works well for maintenance with regular activity, while the higher end is useful during heavy training cycles or when aiming for muscle gain. Extremely high intakes, like 2.5–4.0 g/kg, don’t provide extra benefits for most athletes and can crowd out energy and other nutrients.