What is the recommended protein intake for individuals engaged in strength training?

Individuals engaged in strength training are recommended to consume between 1.2 to 2.0 grams of protein per kilogram of body weight. This range is appropriate because strength training increases the body’s need for protein to support muscle repair, growth, and recovery.

When engaging in resistance exercises, the muscle fibers undergo stress and microtears that require sufficient protein intake to facilitate the repair process. Higher protein intake within this range helps in maximizing muscle protein synthesis, which is essential for strength gains and overall muscle development.

Additionally, this recommendation aligns with current research findings, which suggest that athletes and those performing regular intense training sessions benefit from higher protein intake compared to sedentary individuals. Such protein consumption supports not only strength gains but can also aid in recovery and reduce muscle soreness after workouts.

Other options provide protein intake levels that are either insufficient for those engaged in regular strength training or excessively high and potentially unnecessary, as the body can only utilize a certain amount of protein for muscle repair and growth at any given time. Therefore, the range of 1.2 to 2.0 grams effectively meets the physiological demands placed by strength training activities.