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Cited by 320Muscle metabolism and nutritionSports Performance and TrainingAnimal Nutrition and Physiology

Protein requirements and supplementation in strength sports

Phillips, Stuart M·2004·Nutrition
DOI 10.1016/j.nut.2004.04.009
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Abstract

Daily requirements for protein are set by the amount of amino acids that is irreversibly lost in a given day. Different agencies have set requirement levels for daily protein intakes for the general population; however, the question of whether strength-trained athletes require more protein than the general population is one that is difficult to answer. At a cellular level, an increased requirement for protein in strength-trained athletes might arise due to the extra protein required to support muscle protein accretion through elevated protein synthesis. Alternatively, an increased requirement for protein may come about in this group of athletes due to increased catabolic loss of amino acids associated with strength-training activities. A review of studies that have examined the protein requirements of strength-trained athletes, using nitrogen balance methodology, has shown a modest increase in requirements in this group. At the same time, several studies have shown that strength training, consistent with the anabolic stimulus for protein synthesis it provides, actually increases the efficiency of use of protein, which reduces dietary protein requirements. Various studies have shown that strength-trained athletes habitually consume protein intakes higher than required. A positive energy balance is required for anabolism, so a requirement for "extra" protein over and above normal values also appears not to be a critical issue for competitive athletes because most would have to be in positive energy balance to compete effectively. At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain. Strength-trained athletes should consume protein consistent with general population guidelines, or 12% to 15% of energy from protein.

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  • Previous recommendations have suggested a daily intake of 1.2-1.3 g/kg/day is an appropriate amount, but most of this work was completed using the nitrogen balance technique, which is known to systematically underestimate protein needs.

    “While previous recommendations have suggested a daily intake of 1.2–1.3 g/kg/day is an appropriate amount, most of this work was completed using the nitrogen balance technique, which is known to systematically underestimate protein needs.”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [132]

  • A protein intake of 1.2 g/kg/day should be recommended for resistance-trained athletes, and when the upper limit of a 95% confidence interval was included the amount approached 1.33 g/kg/day.

    “he concluded that a protein intake of 1.2 g of protein per kg of body weight per day (g/kg/day) should be recommended, and when the upper limit of a 95% confidence interval was included the amount approached 1.33 g/kg/day.”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [132]

  • Nitrogen balance can remain below baseline for several days following unaccustomed exercise.

    “Moreover, nitrogen balance can remain below baseline for several days following unaccustomed exercise [57].”

    From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [57]

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Authors
Phillips, S. M.
Affiliations
McMaster University (CA)
Corresponding author
Phillips, Stuart M
ORCID
Phillips, Stuart M
Venue
Nutrition
Publisher
Elsevier BV
Published
2004-07
Volume
20
Issue
7-8
Pages
689-695
ISSN
0899-9007 (ISSN-L)
DOI
10.1016/j.nut.2004.04.009
OpenAlex
W2097876721
Cited by
320
References
73
Citations by year
2026: 6 · 2025: 8 · 2024: 9 · 2023: 13 · 2022: 7 · 2021: 19 · 2020: 16 · 2019: 20 · 2018: 13 · 2017: 17 · 2016: 13 · 2015: 17 · 2014: 18 · 2013: 19 · 2012: 13
FWCI
1.09
Type
journal article
Language
en
Open access
closed
Licence
www.elsevier.com/tdm/userlicense/1.0/ (tdm)
Locations
  • Nutrition (publishedVersion)
  • PubMed (publishedVersion)
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Life Sciences › Agricultural and Biological Sciences › Animal Science and Zoology › Animal Nutrition and Physiology
Keywords
protein requirements, protein supplementation, strength-trained athletes, nitrogen balance, muscle protein synthesis, muscle protein accretion, amino acid catabolism, energy balance, protein efficiency, protein intake
MeSH terms
Dietary Proteins, Humans, Muscle Proteins, Nutritional Requirements, Sports, Exercise, Muscle, Skeletal

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