What is the recommended protein intake for athletes engaging in resistance training?

The recommended protein intake for athletes engaging in resistance training is approximately 1.6 to 2.2 grams of protein per kilogram of body weight. This range is supported by research indicating that higher protein intake is necessary for those aiming to build muscle mass and strength. Resistance training creates muscle tension and micro-tears, which require adequate protein for repair and growth.

Athletes in this category often have increased needs due to the intensity and volume of their training, which can elevate protein turnover rates. Consuming protein within this range helps ensure that athletes can effectively recover, reduce muscle soreness, and promote muscle protein synthesis after workouts. This intake also takes into account variations in training intensity, duration, and individual goals, allowing athletes to tailor their protein consumption to their specific performance and recovery needs.

Other options suggest either insufficient or excessive protein intake for athletes. The lower ranges may not support the demands of resistance training adequately, while the higher ranges may not be necessary and could lead to unnecessary caloric intake, potential strain on kidneys, or other health issues without providing additional benefits for muscle growth. Thus, the specified range of 1.6 to 2.2 grams per kilogram is optimal for supporting the physiological demands placed on the body during resistance training.