Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Protein provides the amino acids needed to repair and build muscle tissue. Recommended daily intake varies by goal: sedentary adults need around 0.8 g/kg of bodyweight; strength athletes need 1.6–2.2 g/kg; endurance athletes around 1.2–1.6 g/kg. Spreading protein across 3–5 meals (20–40g per sitting) maximises muscle protein synthesis. Plant proteins are complete when varied or blended.
- 0.8 g/kg sedentary; 1.6–2.2 g/kg strength athletes
- Spread across 3–5 meals
- 20–40g per sitting maximises synthesis
- Complete amino profile needed from varied or blended sources
In practice
Research generally supports 1.6-2.2g of protein per kg of bodyweight daily for people actively strength training, higher than the more conservative general population recommendation — spreading that intake across 3-5 meals (roughly 0.3-0.5g per kg per meal) appears to support muscle protein synthesis more effectively than consuming the same total in just one or two large meals.
FAQ
How much protein do athletes need daily?
Most research supports roughly 1.6-2.2g per kg of bodyweight per day for those engaged in regular strength or intense endurance training, higher than general population recommendations.
Is it better to eat protein in several meals or fewer large ones?
Spreading protein intake across 3-5 meals throughout the day appears to support muscle protein synthesis somewhat more effectively than consolidating the same total amount into just one or two very large meals.