What is the recommended protein intake for individuals engaged in strength training?

Individuals engaged in strength training have higher protein needs to support muscle repair, recovery, and growth due to the increased physical demands placed on their bodies. Research suggests that a protein intake of 1.6 to 2.2 grams per kilogram of body weight is optimal for those involved in strength training. This range ensures that individuals receive sufficient amounts of essential amino acids required for muscle protein synthesis, which is crucial for developing and maintaining muscle mass.

This recommended intake is founded on evidence indicating that higher protein consumption can lead to better outcomes in muscle adaptation from strength training. As muscle fibers undergo stress during strength training, increased protein intake contributes to recovery and adaptation processes, enhancing performance and strength gains over time. Therefore, this specific range is tailored to meet the elevated metabolic demands placed by resistance training while promoting effective muscle growth and recovery.