Protein recommendations for weight loss in elite athletes: a focus on body composition and performance
Open accessAbstract
There exists a large body of scientific evidence to support protein intakes in excess of the recommended dietary allowance (RDA) (0.8 g protein/kg/day) to promote the retention of skeletal muscle and loss of adipose tissue during dietary energy restriction. Diet-induced weight loss with as low as possible ratio of skeletal muscle to fat mass loss is a situation we refer to as high-quality weight loss. We propose that high-quality weight loss is often of importance to elite athletes in order to maintain their muscle (engine) and shed unwanted fat mass, potentially improving athletic performance. Current recommendations for protein intakes during weight loss in athletes are set at 1.6–2.4 g protein/kg/day. However, the severity of the caloric deficit and type and intensity of training performed by the athlete will influence at what end of this range athletes choose to be. Other considerations regarding protein intake that may help elite athletes achieve weight loss goals include the quality of protein consumed, and the timing and distribution of protein intake throughout the day. This review highlights the scientific evidence used to support protein recommendations for high-quality weight loss and preservation of performance in athletes. Additionally, the current knowledge surrounding the use of protein supplements, branched chain amino acids (BCAA), β-hydroxy β-methylbutyrate (HMB), and other dietary supplements with weight loss claims will be discussed.
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Protein, especially the amino acid leucine, plays a role in inducing muscle protein synthesis and increasing satiety.
“This is due primarily to the role protein, especially the amino acid leucine, plays in inducing muscle protein synthesis and, to some extent, in increasing satiety [23].”
From Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review (2018) · cites this paper as [23]
In the real world, the magnitude of LCA is likely to be even greater considering the emphasis on protein intake during periods of calorie restriction.
“In the real world, the magnitude of LCA is likely to be even greater considering the emphasis on protein intake during periods of calorie restriction.”
From 2023 international olympic committee's (IOC) consensus statement on relative energy deficiency in sport (REDs) (2023) · cites this paper as [51]
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Charlton, B. T., Forsyth, S., & Clarke, D. C. (2022) · International Journal of Sports Science & Coaching · doi:10.1177/17479541211054458 · Cited by 36 · see citing works
Janssen, T. A. H., Van Every, D. W., & Phillips, S. M. (2023) · Current Opinion in Clinical Nutrition & Metabolic Care · doi:10.1097/mco.0000000000000980 · Cited by 33 · see citing works
Self-citationVaquero-Cristóbal, R., Albaladejo-Saura, M., Luna-Badachi, A. E., & Esparza-Ros, F. (2020) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph17217777 · Cited by 32 · see citing works
GWIN, J. A., CHURCH, D. D., ALLEN, J. T., WILSON, M. A., CARRIGAN, C. T., MURPHY, N. E., VARANOSKE, A. N., MARGOLIS, L. M., WOLFE, R. R., FERRANDO, A. A., et al. (2025) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000003541 · Cited by 12 · see citing works
- Authors
- Hector, A. J., & Phillips, S. M.
- Affiliations
- McMaster University (CA)
- ORCID
- Phillips, Stuart M.
- Venue
- International Journal of Sport Nutrition and Exercise Metabolism
- Publisher
- Human Kinetics
- Published
- 2018-03-01
- Volume
- 28
- Issue
- 2
- Pages
- 170-177
- ISSN
- 1526-484X (ISSN-L)
- 1543-2742
- OpenAlex
- W2768412825
- Cited by
- 137
- References
- 26
- Citations by year
- 2026: 11 · 2025: 14 · 2024: 21 · 2023: 12 · 2022: 15 · 2021: 25 · 2020: 13 · 2019: 14 · 2018: 12
- FWCI
- 1.24
- Type
- journal article
- Language
- en
- Open access
- bronze
- doi.org
- Locations
- International Journal of Sport Nutrition and Exercise Metabolism (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
- Health Sciences › Medicine › Physiology › Nutrition and Health in Aging
- Keywords
- protein intake, weight loss, elite athletes, body composition, fat loss, hypocaloric diet, caloric deficit, protein timing, protein supplements, branched-chain amino acids, beta-hydroxy-beta-methylbutyrate, athletic performance
- MeSH terms
- Body Composition, Dietary Proteins, Humans, Nutritional Requirements, Valerates, Weight Loss, Dietary Supplements, Caloric Restriction, Athletic Performance, Athletes, Sports Nutritional Physiological Phenomena, Recommended Dietary Allowances
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