How much protein should I be consuming?

When determining the optimal protein intake for active individuals, the following factors should be considered: mode and intensity of exercise, protein quality, energy intake, carbohydrate intake, and timing of protein intake.

Generally, for endurance exercise, recommended protein intakes range from 1.0g/kg body weight to 1.6g/kg body weight per day, while for strength/power exercise, protein requirements range from 1.6 to 2.0g/kg body weight/day. So while both endurance and strength training increase the need for protein,  increased protein in endurance exercise is needed, predominantly, for an increase in mitochondrial density and related proteins as well as increased leucine oxidation (elevating the overall protein requirement), while increased protein for strength athletes is required for the synthesis of new muscle and/or to repair muscle damage.

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