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Dietary protein for athletes: From requirements to optimum adaptation
Open accessAbstract
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, 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]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
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“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]
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“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]
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“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”
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Citations
Cites
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“Collectively, these findings indicate that so long as protein intake is sufficient, carbohydrate does little to augment post-exercise protein turnover (Glynn et al, 2010 ; Koopman et al, 2007 ; Sancak et al, 2010 ).”
BackgroundComparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., McManus, K., Champagne, C. M., Bishop, L. M., Laranjo, N., et al. (2009) · New England Journal of Medicine · doi:10.1056/nejmoa0804748 · Cited by 1,966 · cited 2×
“It is reasonable to reduce energy density with this ratio of macronutrients and promote weight loss in the short term, but low satiety and poor adherence over longer periods are common in people adhering to a diet with this ratio of macronutrients (Abete, Astrup, Martinez, Thorsdottir, & Zulet, 2010; Foreyt et al., 20…”
BackgroundMacronutrients, P. O., Fiber, P. O. T. D. O. D., Nutrients, S. O. U. R. L. O., Intakes, S. O. I. A. U. O. D. R., Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, & Institute of Medicine (2005) · doi:10.17226/10490 · Cited by 1,482
Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle
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“Thus, a higher leucine content and rapidly digested proteins may be a prudent choice for athletes to consume as the spike in blood leucine appears to be critically important in activating MPS. Sustaining MPS after the initial leucine-mediated activation may well be dependent on adequate provision of the other EAA and…”
ResultInfluentialTang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M. (2009) · Journal of Applied Physiology · doi:10.1152/japplphysiol.00076.2009 · Cited by 998
Self-citationMoore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., Prior, T., Tarnopolsky, M. A., & Phillips, S. M. (2009) · The American Journal of Clinical Nutrition · doi:10.3945/ajcn.2008.26401 · Cited by 973
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Metadata
- 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
- 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
About these checks
Registry, retraction, Cites and statistics results are computed, not judged, with one exception: a printed reference that no index lists is read once by a model before it counts as a citation error. Claims are extracted by a model and kept only when their quote appears verbatim in the text; each cited source is then checked, with a model’s help, for whether it says what the claim relies on. Those verdicts can be wrong — read the claim’s quote and the cited source before relying on one.
Statistics and arithmetic are recomputed, not judged.
Confidence bands are shown only for fields calibrated on our annotated test set. None is calibrated yet, so no band is shown.
What counts as a claim ›How we measure confidence ›How we check this ›
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