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

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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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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: Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Health Sciences › Medicine › Physiology (medical) › 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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