The International Society of Sports Nutrition recommends protein intake at levels much higher than recommended by the United States Department of Agriculture.
The US Depart of Agriculture suggests 0.8 grams of protein per kilogram of body weight, but the International society of Ports Nutrition recommendations are much higher. The latter group concluded that protein and weight training promote protein synthesis, and combining the two may result in greater benefits. Weight-trained athletes may need 1.4 to 2 grams per kilogram of body weight per day, and may benefit fro even higher levels. Athletes on low calorie diets may even benefit from 2.3 to 3.1 grams per kilogram. Endurance athletes should ensure that they have adequate carbohydrate intake. Some data points to consumption of 30 to 40 grams of casein (for example, milk) before bed may build muscle and increase metabolic weight.
Before you greatly ramp up your protein intake, please check in with a valued health provider. I’m Dr. Michael Hunter.
Journal International Society of Sports Nutrition, 14: 20, 2017.