Dietary protein for athletes: From requirements to optimum adaptation

Phillips, Stuart M.; Van Loon, Luc J.C.

doi:10.1080/02640414.2011.619204

Cited by 530Muscle metabolism and nutritionSports Performance and TrainingNutrition and Health in Aging

Dietary protein for athletes: From requirements to optimum adaptation

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Phillips, Stuart M., Van Loon, Luc J.C.·2011·Journal of Sports Sciences

DOI 10.1080/02640414.2011.619204

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Abstract

Opinion on the role of protein in promoting athletic performance is divided along the lines of how much aerobic-based versus resistance-based activity the athlete undertakes. Athletes seeking to gain muscle mass and strength are likely to consume higher amounts of dietary protein than their endurance-trained counterparts. The main belief behind the large quantities of dietary protein consumption in resistance-trained athletes is that it is needed to generate more muscle protein. Athletes may require protein for more than just alleviation of the risk for deficiency, inherent in the dietary guidelines, but also to aid in an elevated level of functioning and possibly adaptation to the exercise stimulus. It does appear, however, that there is a good rationale for recommending to athletes protein intakes that are higher than the RDA. Our consensus opinion is that leucine, and possibly the other branched-chain amino acids, occupy a position of prominence in stimulating muscle protein synthesis; that protein intakes in the range of 1.3-1.8 g · kg(-1) · day(-1) consumed as 3-4 isonitrogenous meals will maximize muscle protein synthesis. These recommendations may also be dependent on training status: experienced athletes would require less, while more protein should be consumed during periods of high frequency/intensity training. Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss.

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Over time, negative nitrogen balance may lead to muscle wasting, injuries, illness, and training intolerance.
“Over time, this may lead to muscle wasting, injuries, illness, and training intolerance [76, 77, 81].”
From ISSN exercise & sports nutrition review update: research & recommendations (2018) · cites this paper as [77]
The role of protein in training-induced adaptation (page unavailable) says net muscle protein balance determines gain or loss of muscle mass, supporting the muscle-wasting part. The Introduction discusses nitrogen balance, but the passages found do not link negative nitrogen balance to injuries, illness, or training intolerance. (LLM, conf=0.84)
Experimental — accuracy not yet measured
Research spanning the past 30 years indicates that athletes engaged in intense training may benefit from ingesting about two times the RDA of protein in their diet (1.4-1.8 g/kg/d) to maintain protein balance.
“However, research spanning the past 30 years has indicated that athletes engaged in intense training may benefit from ingesting about two times the RDA of protein in their diet (1.4–1.8 g/kg/d) to maintain protein balance [11, 70, 71, 73, 75–80].”
From ISSN exercise & sports nutrition review update: research & recommendations (2018) · cites this paper as [77]
The Introduction says studies of nitrogen balance found that athletes’ protein needs can be as high as twice the RDA. The Abstract recommends 1.3–1.8 g/kg/day to maximize muscle protein synthesis, not the claimed 1.4–1.8 g/kg/day specifically to maintain protein balance. The paper therefore supports the broad point but not that precise range-and-purpose pairing. (LLM, conf=0.84)
Experimental — accuracy not yet measured
Various plant sources of protein have been examined for their ability to stimulate increases in muscle protein synthesis and promote exercise training adaptations.
“In what is still an emerging area of research, various plant sources of protein have been examined for their ability to stimulate increases in muscle protein synthesis [77, 97] and promote exercise training adaptations [98].”
From ISSN exercise & sports nutrition review update: research & recommendations (2018) · cites this paper as [77]
The “Protein source and quality” section reports studies of soy protein’s effects on muscle protein synthesis after resistance exercise and on hypertrophy during training (page unavailable). It supports the claim for soy, but does not establish that various plant protein sources were examined. (LLM, conf=0.85)
Experimental — accuracy not yet measured
The plateau estimate is largely congruent with previous narrative reviews on optimal nutritional strategies to augment skeletal muscle adaptation during resistance exercise training.
“These results are largely in congruence with previous narrative reviews that comment on the optimal nutritional strategies to augment skeletal muscle adaptation during RET.3 86”
From A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2018) · cites this paper as [86]

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Saunders, M. J., Moore, R. W., Kies, A. K., Luden, N. D., & Pratt, C. A. (2009). Carbohydrate and protein hydrolysate coingestions improvement of late-exercise time-trial perfor- mance. International Journal of Sport Nutrition and Exercise Metabolism, 19, 136-149.

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“aptations, recovery, and/or performance [16,55,56].”

Authors: Phillips, S. M., & Van Loon, L. J. C.
Affiliations: McMaster University (CA)
Corresponding author: Phillips, Stuart M.
ORCID: Phillips, Stuart M.
Venue: Journal of Sports Sciences
Publisher: Informa UK Limited
Published: 2011-01
Volume: 29
Issue: sup1
Pages: S29-S38
ISSN: 0264-0414 (ISSN-L)
1466-447X
DOI: 10.1080/02640414.2011.619204
OpenAlex: W1966008891
Cited by: 530
References: 84
Citations by year: 2026: 46 · 2025: 40 · 2024: 40 · 2023: 49 · 2022: 36 · 2021: 45 · 2020: 38 · 2019: 37 · 2018: 43 · 2017: 44 · 2016: 30 · 2015: 25 · 2014: 21 · 2013: 24 · 2012: 6
FWCI: 8.44
Type: journal article
Language: en
Open access: bronze
doi.org
Locations: Journal of Sports Sciences (publishedVersion)
PubMed (publishedVersion)
Research Bank (Australian Catholic University) (submittedVersion)
Research Publications (Maastricht University) (submittedVersion)
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
Health Sciences › Medicine › Physiology › Nutrition and Health in Aging
Keywords: dietary protein, athletes, protein requirements, muscle protein synthesis, leucine, branched-chain amino acids, resistance training, endurance training, muscle mass gain, lean mass loss, caloric restriction, fat loss, caloric deficit, training status, meal frequency
MeSH terms: Adaptation, Physiological, Amino Acids, Body Composition, Energy Intake, Diet, Dietary Proteins, Humans, Muscle Proteins, Nutritional Requirements, Physical Education and Training, Protein-Energy Malnutrition, Sports, Protein Biosynthesis, Exercise, Guidelines as Topic, Athletic Performance, Resistance Training

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Dietary protein for athletes: From requirements to optimum adaptation

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