Nutrition
How much protein does an athlete need?
The short answer
The ISSN position stand gives 1.4–2.0 grams per kilo per day as an appropriate amount for most people who exercise. For someone weighing 80 kilos, that is 112–160 grams.
What about protein shakes?
A shake is a practical option, not a requirement. Regular food can also provide enough protein.
The nuance
This range is not a personal prescription. Training load, energy intake and health can affect your needs. If you have a medical protein restriction, follow the advice of your healthcare provider.
