Diet gun

Protein adequacy remains a cornerstone of sports nutrition, consistently supporting muscle recovery, adaptation, and performance in all athletes.

Total daily protein intake is a determining factor for positive results in any sport, while the timing, distribution, and type of protein further enhance the benefits for athletes.

This article will outline the basic protein needs of athletes as published in the research entitled Current Perspectives on Protein Supplementation in Athletes: General Guidance and Special Considerations for Diabetes—A Narrative Review on November 11, 2025.

Protein Quality

High-quality proteins (whey, dairy, eggs, lean meat) that are rich in leucine and essential amino acids are the most effective.

Plant proteins are less anabolic unless they are in higher doses or mixed with other proteins.

Basic Protein Needs

The basic needs for an adult who does not exercise and does not have intense physical activity are 0.8 g/kg/day. With this dose you prevent protein deficiency and physical muscle loss.

For most athletes this dose is 1.2–2.0 g/kg/day.

Resistance Training

Hypertrophy and strength gains that follow resistance training require 1.6 g/kg/day of protein.

Higher intakes of 2.2 – 3.1 g/kg/day are required during caloric restriction to maintain lean body mass.

Endurance Training

Typical needs for endurance training are 1.4 – 1.8 g/kg/day. May increase if carbohydrate restriction or intensive training occurs due to amino acid oxidation.

Masters athletes, over 35 years of age

Athletes over 35 years of age require higher intakes of 1.6 g/kg/day to maintain muscle mass and their protein sources should be of high quality to achieve adaptations similar to younger athletes.

Vegetarian/Vegan Athletes

Vegetarian/vegan athletes require higher intakes of approximately 2.0 g/kg/day or a protein blend to achieve adequate leucine and essential amino acid intake.

Athletes with Type 1 Diabetes

Adequate protein prevents muscle catabolism.

High-protein meals may delay glycemia, but may cause late hyperglycemia.

Adequate amino acid intake and exercise help overcome insulin resistance.

Athletes with Type 2 Diabetes

Whey protein approximately 15 grams before a meal reduces HbA1c, improves satiety and glycemia.

Soy protein reduces LDL, whey protein lowers blood pressure.

High protein intake in diabetics is generally safe, but monitoring is required if there is a risk of kidney disease. A properly individualized diet based on the type of diabetes, glycemic control, kidney function and training will add full coverage of the athlete’s needs safely.

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