Last updated: 3 August 2026
Reviewed by Jordan Makin, 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.
Key points
- 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