Optimal Protein Intake for Strength Training: Latest Research Insights

The latest research on daily protein needs for individuals engaged in strength training was recently updated. The focus was on optimal protein intake to support muscle growth and recovery. Let’s take a closer look.

Latest Research Insights on Protein

Optimal Protein Intake

For strength training individuals, recent studies suggest that the ideal protein intake ranges between 1.6 to 2.2 grams per kilogram of body weight per day (0.72 to 1 gram per pound) (Medical News Today) (Health). This is higher than the current RDA of 0.8 g/kg, which is aimed at preventing deficiency rather than optimizing muscle growth.

Protein Timing and Quantity

A 2023 study by Trommelen et al. found that there is no upper limit to the anabolic response from protein ingestion, suggesting that consuming large amounts of protein (up to 100 grams per meal) can still be beneficial for muscle protein synthesis over a 12-hour period (BarBend). This challenges the traditional view that only 20-40 grams of protein per meal is effective.

Protein Sources

Both animal and plant-based proteins are beneficial. Animal proteins like lean meats, fish, eggs, and dairy are complete proteins containing all essential amino acids, which are crucial for muscle repair and growth. Plant-based proteins can also be effective as well. Especially when a variety of sources are combined ensuring a complete amino acid profile (Mayo Clinic Health System).

Special Considerations

For those aiming to lose weight while maintaining muscle mass, higher protein intakes of 2.3 to 3.1 g/kg per day may be necessary due to the increased risk of muscle loss during calorie restriction (Health).

General Guidelines

The benefits of increased protein intake plateau around 1.6 g/kg per day, with small incremental benefits seen beyond this point (Medical News Today). Consume protein-rich meals spaced throughout the day, for optimal muscle gains. Ideally, post-workout, to maximize muscle protein synthesis (Health).

Final Thought

The recommendations above are supported by various research studies and expert opinions. Suggesting a tailored approach based on individual goals, body weight, and activity levels. For personalized advice, consult with a healthcare provider or a registered dietitian. Combining this line of nutritional thinking with regular strength training sets you on the right path for maximizing gains.

Stay Strong Together

Looking for the ultimate fitness companion to elevate your workout routine? Look no further than the Jefit app. Renowned for its user-friendly interface and comprehensive features, Jefit is the go-to app for fitness enthusiasts and beginners alike. With an extensive database of more than 1300 exercises, customizable workout plans, and detailed tracking capabilities, Jefit helps you stay motivated and on track with your fitness goals. Whether you’re aiming to build muscle, lose weight, or enhance your overall fitness, Jefit offers personalized workout routines and progress reports tailored to your needs. Download Jefit today and experience the best fitness app designed to transform your workout experience.

Author
Recent Posts

Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.