Protein for Endurance, Strength and Team-Sport Athletes: Position Statements and Evidence

What sports-nutrition position statements and reviews report about protein for endurance, strength and team-sport athletes, with the group and year for each figure and the safety points.

Content last updated October 22, 2026. This page has not been medically reviewed.

Quick answer

Sports-nutrition groups report higher protein levels for people who train hard than the general adult level, and the ranges overlap but differ. The strongest trial evidence is for resistance (strength) training; for endurance and team sports, the sources we read are mostly reviews and expert statements. This page reports each figure as the published position of a named group, with its year, not as advice for you. A registered dietitian who works with athletes can set a personal plan. [1]

Evidence labels: evidence in adequately nourished people, mixed, insufficient evidence, and Proper evidence not found. Position statements are expert opinion built on the evidence, not trial results.

What groups report

All figures are grams of protein per kg of body weight per day unless stated.

Source and year	Group	Level or position
International Society of Sports Nutrition (ISSN), 2017	Healthy exercising individuals	1.4 to 2.0 is sufficient for most [2]
ISSN, 2017	Resistance-trained people eating fewer calories	2.3 to 3.1 may be needed to maximize retention of lean mass; the society describes intakes above 3.0 as novel evidence only [2]
Narrative review (Witard and colleagues), 2025	Endurance athletes	About 1.5 is typical; the review says about 1.8 should be advocated, possibly above 2.0 during carbohydrate-restricted training and on rest days [3]
British Heart Foundation (UK charity), 2026	Regular intense strength training, or endurance athletes	Around 1.2 to 2 [4]
British Heart Foundation, 2026	Vigorous activity such as regular running or heavier workouts	Around 0.75 to 1.2 [4]
Health Canada table (2005 reference intakes), page 2025	General adult population	RDA 0.80, the non-athlete reference [5]

The ISSN authors include people who disclose consulting for companies that sell protein supplements. [6] Higher figures are not proof that more helps: a meta-analysis of 49 resistance-training trials found no extra fat-free mass gain past about 1.62 g per kg total intake. [7]

Strength and power athletes

Across trials in healthy adults, protein supplements added a small gain in strength and muscle size during prolonged resistance training. [7] Detail is on Protein for Muscle, Resistance Training and Recovery.

Endurance athletes

The ISSN says endurance athletes should focus on adequate carbohydrate intake, and that adding protein may help offset muscle damage and promote recovery. [2] A 2019 review says protein and fat intake have traditionally been underemphasized in endurance athletes. [8] The 2025 review notes that studies of how muscle protein synthesis responds to protein dose in endurance exercise are lacking, which makes it difficult to give definitive per-meal guidelines for endurance athletes. [3] It also says there is no compelling evidence that taking protein with carbohydrate before or during endurance exercise gives a performance advantage. [3] Evidence label: mixed.

Team-sport athletes

A 2021 expert statement from UEFA on elite football describes a food-first philosophy (food over supplements) as fundamental. [9] We read only its abstract, so we do not report a protein figure from it. Proper evidence not found for a team-sport-specific protein level in the sources we read (we searched PubMed for protein reviews in team sports such as soccer, rugby and basketball; the hits were the football statement and a water polo supplement review with no protein level). Team-sport players can use the general ISSN and British Heart Foundation ranges above as context, with a dietitian.

Timing and distribution

The ISSN suggests 0.25 g per kg of high-quality protein per serving, or 20 to 40 g, with recommendations on per-serving amounts described as mixed and dependent on age and recent exercise. [2] See Protein Timing, Meal Distribution and the Anabolic Window.

Frequently asked questions

How much protein do endurance athletes need?

A 2025 review says about 1.8 g per kg a day should be advocated, with the BHF giving around 1.2 to 2 g; these are published positions, not personal advice. [3][4]

Do strength athletes need more than endurance athletes?

Sources give overlapping ranges; the ISSN gives 1.4 to 2.0 g per kg for exercising people generally. [2]

Does protein with carbohydrate help endurance performance?

A 2025 review found no compelling evidence of a performance advantage when protein is taken with carbohydrate before or during endurance exercise. [3]

Are protein supplements safe for drug-tested athletes?

Supplements can contain ingredients not on the label, so see the sports certification page before using any product. [11]

Should I see a dietitian?

The joint position statement says athletes should be referred for a personalized plan. [1]

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Safety

Kidney disease: the BHF says regularly eating more than 2 g per kg a day can strain the kidneys, especially in people with kidney problems. [4] People with chronic kidney disease may need to limit protein, set with a dietitian. [10] See Protein and Kidney Disease.
Drug-tested athletes and contaminants: the FDA has found prescription drugs in products sold as dietary supplements, and what is on a label may not be in the product. [11] See Sports Certification and Banned-Substance Contamination and Quality Testing and Certifications.
Young athletes, pregnancy: needs differ; see Protein for Children and Teens and Protein Powder During Pregnancy and Breastfeeding.
Medicines and surgery: supplements may interact with medicines and some affect bleeding or anesthesia. [11] See Medication Interactions.

The joint position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine (2016) says athletes should be referred to a registered dietitian or nutritionist for a personalized plan. [1] We read its abstract only.

References

Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.