Protein Needs During Muscle Gain Table
Nutrition & Sports Nutrition Reference Tables
Protein Needs During Muscle Gain Table
Exercising-adult protein planning starts with daily intake; training, energy availability and clinical context modify the decision.
| Situation | Planning reference | Interpretation |
|---|---|---|
| Most exercising adults | 1.4-2.0 g/kg/day | ISSN range |
| Illustrative moderate target | 70 kg x 1.6 = 112 g/day | Example, not a universal prescription |
| Energy deficit | Higher end may be useful | Preserve adequate energy and carbohydrate |
| Muscle gain | Adequate protein plus progressive training | More protein alone does not ensure growth |
Protein Requirement is the amount needed to maintain tissues and function under stated conditions. EFSA's healthy-adult reference is about 0.83 grams per kilogram daily, not automatically every athlete's target.
Dietary reference values are developed for defined healthy population groups and are not identical to one person's exact requirement. Average requirement, population reference intake, and adequate intake serve different purposes. Interpretation depends on age, physiological status, and the reference method.
Specialist guidance commonly describes approximately 1.2 to 2.0 grams of protein per kilogram of body weight daily for many adult athletes. The appropriate amount depends on training and individual circumstances. This is not one fixed prescription for children, illness, or every sporting situation.
🔒 The rest of this entry is available after free Google sign-in.
Home
Academy
Site Map