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Proteins
for athletes: key allies
for recovery
and muscle growth

For athletes and high-performance individuals, daily protein requirements significantly exceed those of a sedentary lifestyle.

Proteins for athletes play a key role, especially in post-workout muscle recovery and muscle mass gain phases. They are also a secondary source of energy for endurance sports, helping to maintain high physical performance.
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How much protein should an athlete take?

While the average protein requirement for an adult person is about 0.9 grams per kilogram of body weight, those who participate in sports at intense or competitive levels need 1.5-2 grams of protein per kilogram (LARN reference values).

 

Exceeding this threshold, however, yields no additional performance benefits and can even be counterproductive. The body cannot store excess protein; instead, surplus amino acids are metabolized and converted into carbohydrates, fatty acids, and metabolic waste. Over time, excessive protein intake can strain the liver and kidneys, potentially leading to negative health outcomes.

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Attention to diet: choosing the right protein sources

Increasing protein requirements means paying more attention to the nutritional quality of foods. It is not only about increasing protein, but also about ensuring a good supply of vitamins, minerals, and other nutrients essential for general well-being and muscle recovery.

Lean meats are among the preferred protein sources for athletes because they provide high-quality protein, low in saturated fat and a good dose of B vitamins and minerals. However, it is advisable to alternate protein sources, including both animal and plant foods, for a varied and balanced diet.

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Right protein for optimal performance

Those who engage in competitive or high-intensity sports need a higher than average protein intake, but excess protein can be detrimental to health.
To optimize muscle recovery and increased muscle mass, it is essential to choose foods of high nutritional quality that provide complete protein without overdoing it. A balanced and varied diet that includes diverse protein sources is the key to staying fit and getting maximum benefits from exercise.