How Much Protein Do You Need per Day? A Guide for Athletes
Protein is made of amino acids, the building blocks of muscle. After resistance training, the body needs enough protein to repair muscle fibers and make them bigger.
How Much?
- Sedentary person: about 0.8 grams per kilogram of body weight.
- Athlete aiming to build muscle: about 1.6 to 2.2 grams per kilogram.
- During weight loss: the upper end of this range helps preserve muscle.
For example, an 80 kg athlete aiming to bulk up needs about 130 to 175 grams of protein a day. People with kidney disease should set their protein intake with their doctor.
Protein Sources on the Iranian Table
- Grilled chicken breast (100 g): about 31 g
- Rainbow trout (100 g): about 20 g
- Lean veal (100 g): about 26 g
- Egg (one): about 6 g
- Greek yogurt (150 g): about 15 g
- Cooked lentils (100 g): about 9 g
Spreading It Through the Day
Instead of eating all your protein at dinner, split it across 3 to 5 meals, with about 20 to 40 grams per meal. A protein-containing meal within a few hours before or after training is also helpful.
Do You Need a Protein Supplement?
If you get enough from food, no. Protein powder is simply a convenient way to complete your daily intake. When buying, choose a reputable brand with a health ministry license.
In ProGym's nutrition section, the protein in each meal is calculated automatically, and your daily target is set based on your weight and goal.
Frequently asked questions
How much protein do athletes need per day?
An athlete aiming to build muscle needs about 1.6 to 2.2 grams of protein per kilogram of body weight. For a sedentary person, the figure is about 0.8 grams.
How many meals should I spread my protein across?
It's best to split your daily protein across 3 to 5 meals of about 20 to 40 grams each. A protein-containing meal within a few hours before or after training is also helpful.
What are the best protein sources in Iranian food?
Chicken breast, lean veal, rainbow trout, eggs, Greek yogurt and lentils are all readily available protein sources on the Iranian table.
Is a protein supplement necessary?
Not if you get enough protein from food. Protein powder is simply a convenient way to reach your daily target, and it should come from a reputable brand with a health license.
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