For an individual participating in vigorous resistance training, what is the optimal protein intake recommendation?

For individuals engaged in vigorous resistance training, the optimal protein intake recommendation is around 2.0 grams per kilogram of body weight. This level of protein intake is supported by research indicating that higher protein consumption can aid in muscle repair, growth, and overall performance in strength training. Resistance training creates muscle breakdown that needs to be repaired, and adequate protein intake provides the necessary amino acids to facilitate recovery and stimulate muscle protein synthesis.

At this intake level, individuals can effectively support their training demands, particularly in maximizing muscle mass and strength gains. Moreover, 2.0 g/kg BW is often cited in sports nutrition literature as a guideline for those who are actively trying to increase muscle size and strength through resistance training.

While lower protein recommendations may suffice for sedentary individuals or those engaging in less intense exercise, athletes and those participating in rigorous training require more to meet their energy demands and support muscle adaptation.