If you spend time in the gym or follow fitness trends online, you’ve probably heard endless talk about protein. It’s in shakes, bars and powders and it’s often treated like the magic key to getting stronger and faster.
But how much protein do athletes really need? Is it possible to have too much? And when’s the best time to eat it - before or after a workout?
The answers might surprise you. Understanding how protein works can help you train smarter, recover better and get the most out of your performance.
Why Protein Is So Important for Active Bodies
Protein plays a major role in muscle repair and recovery. When you train, small tears form in your muscle fibers. Your body uses protein to rebuild those fibers, making them stronger over time.
It’s also essential for energy metabolism, hormone production and immune function, which are all critical for athletes who push their limits regularly. If your body doesn’t get enough protein, your muscles may take longer to recover and you might start feeling tired sooner.
“Protein gives athletes the foundation they need to rebuild after training,” explains Cate Wilson, M.D., a fellowship-trained, board-certified primary care sports medicine physician with Riverside Orthopedics and Sports Medicine Specialists. “It’s not just how much protein you get, it’s also when you have it, where it comes from and how it works with the rest of your diet.”
How Much Protein Do Athletes Actually Need?
According to the USDA, protein needs can vary based on a variety of factors such as age, weight and even level of physical activity. An average person over the age of 18 needs around 0.8 grams of protein per kilogram of body weight per day, according to the American Heart Association. Athletes, though, need even more to keep up with muscle repair and energy demands.
Here’s a general guideline:
- Endurance athletes (runners, cyclists, swimmers): 1.2 to 1.4 grams per kilogram of body weight daily
- Strength and power athletes (weightlifters, sprinters): 1.4 to 2.0 grams per kilogram daily
For example, an athlete who weighs 150 pounds (about 68 kilograms) might aim for 85 to 135 grams of protein each day.
More protein isn’t always better. Eating far beyond your body’s needs doesn’t lead to extra muscle, it simply adds calories your body doesn’t use efficiently.
“It’s not about eating more protein than your body can use,” says Lanita Williams, a clinical dietitian with Riverside. “It’s making sure you’re getting enough of it consistently throughout the day, paired with healthy carbohydrates and fats.”
The Best Sources of Protein for Athletes
Your body benefits most from high-quality protein sources that supply all nine essential amino acids which are the building blocks of muscle. Both animal and plant-based options can fit perfectly into an athletic diet.
Animal-Based Sources
- Lean options including chicken, turkey or a trimmed cut of pork like tenderloin
- Fish like salmon, tuna and cod, which also provide omega-3 fatty acids
- Eggs, an ideal protein that’s easy to digest
- Dairy products like Greek yogurt, milk and cottage cheese for a mix of protein and calcium
Plant-Based Sources
- Beans, lentils and chickpeas
- Soy products like tofu, tempeh and edamame
- Quinoa, one of the few complete plant proteins
- Nuts and seeds, which add healthy fats and texture to meals
Combining different plant sources throughout the day ensures athletes get a full range of amino acids.
When Should You Eat Protein — Before or After a Workout?
While timing has some influence, it’s not the most important factor in meeting your protein needs. The best approach is to spread protein intake throughout the day, rather than saving it all for one meal or just after a workout. Still, there are benefits to both pre- and post-exercise fueling.
Before Your Workout
Grabbing something with protein an hour or two before your workout helps you stay energized and keeps your muscles strong. Try:
- A smoothie with protein powder, fruit and oats
- A turkey sandwich on whole-grain bread
- Greek yogurt with berries and a drizzle of honey
After Your Workout
The 30 to 60 minutes after exercise is often called the “recovery window.” During this time, your muscles absorb nutrients more efficiently to repair and rebuild. Combining protein with carbohydrates during this period restores glycogen and promotes recovery.
Post-workout ideas include:
- A grilled chicken wrap with vegetables
- A protein shake blended with banana or peanut butter
- Chocolate milk, which is a classic and effective recovery option
“The key is consistency,” Ms. Wilson adds. “What’s most important is giving your body the nutrients it needs for recovery, whether they come from a meal or a shake.”
Common Protein Myths
Myth 1: You need large amounts of protein to build muscle mass
More protein doesn’t automatically mean more muscle. Without the right training stimulus, extra protein simply gets converted to energy or stored.
Myth 2: You have to take supplements
While protein powders can be convenient, most athletes can meet their needs through regular food. Whole foods provide additional nutrients, like vitamins, minerals and fiber, that support overall health and performance.
Myth 3: Plant-based diets don’t provide enough protein
A plant-based diet can still give you all the protein your body needs. The trick is variety. Eating a mix of legumes, grains, nuts and seeds can easily provide complete nutrition.
How to Make Protein Work for You
To get the most out of your protein intake:
- Eat balanced meals with 20–30 grams of protein every few hours
- Include a mix of lean meats, dairy and plant proteins
- Hydrate well, since protein metabolism requires water
- Don’t skip carbs because they fuel your workouts and help protein do its job
- Focus on overall nutrition, not just one nutrient
Protein alone won’t make you faster or stronger, but it’s a critical piece of the performance puzzle. Combined with good sleep, hydration, and smart training, it helps your body adapt and improve.
The Bottom Line
Protein is vital for athletes, but it’s not the whole story. The amount you need depends on your sport, body size and training load and most people don’t need as much as they think.
The best results come from balance: consistent meals with quality protein, enough calories and smart timing before and after workouts.
“Protein works best when it’s part of a complete plan,” says Dr. Wison. “Fuel your body with purpose, and it will reward you with strength, endurance and recovery.”
So, skip the myths and focus on what really works: a nutrient-rich diet that keeps you training strong and feeling your best.
Need help figuring out the amount of protein that’s right for you? Talk to your sports medicine or primary care provider for personalized guidance. Schedule an appointment onlinewith your primary care provider or sports medicine specialist today so they can help answer your questions, evaluate your symptoms and refer you to a specialist if needed.
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