Why Protein Matters (and Sometimes Doesn’t)
You likely already know that protein is the bee’s knees for building muscle. 🍗 It’s the reason you probably reach for that protein shake after a workout.
Athletes require more protein than the average person who doesn’t lift or do endurance training — running, cycling, you name it. Standard recommendations for endurance athletes are 1.2 to 1.4 grams of protein per kilogram (0.5–0.65 grams per pound) of body weight per day, while strength athletes may benefit from 1.6+ grams daily and even more on a fat-loss diet.
But what about athletic performance? Does more protein mean better gains in strength for strength athletes and improved endurance for endurance athletes?
Key Takeaways from a New Study
A new meta-analysis (a study that combines the results of many different studies on the same topic to better understand what they all found) tries to answer just that.1
Across 28 studies and nearly 400 athletes, the researchers found no huge gains in overall athletic performance with increased protein alone. Here’s the details of what they found:
Endurance Boosts With Protein + Carbs
While protein alone didn’t significantly improve overall endurance performance, a combo of protein and carbohydrates did.
Why? Carbs are your body’s preferred fuel during high-intensity exercise, but adding protein spares glycogen (your muscles’ fuel reserve) and improves post-exercise recovery.
Protein Alone? Meh for Endurance
A high protein intake in itself didn’t show a statistically significant boost in endurance. 🏃
So, if you’re an endurance athlete and only loading up on protein, you’re missing out on the benefits that carbs bring to the table as your body’s preferred energy source.
No Major Gains in Strength
Perhaps surprisingly to many, protein didn’t have any effect on strength gains. 🏋️ It appears that once you cover your protein needs, pounding down any more doesn’t have any immediate performance benefits in strength-based sports.
So, keep the protein coming for muscle growth, but don’t expect immediate returns in the form of strength.
Over time, however, gaining muscle means getting stronger, so a high protein intake isn’t a waste of money if increased strength and power are your goals.
Practical Protein Recommendations
So, what does this mean? Here’s how to get the most out of your protein for athletic purposes:
Endurance Athletes
Aiming for 1.2–1.4 grams of protein per kilogram is enough to keep you performing at your best.
Focus on a protein-carb combo after training sessions, especially high-intensity ones. A 3:1 or 4:1 ratio of carbs to protein is ideal for your post-exercise meal; this combo has been shown to improve endurance, reduce fatigue, and optimize muscle glycogen stores.
Try adding a banana or two to your whey protein shake (or eat a complete meal with both a protein and carb source).
Strength Athletes
Keep up with your regular protein intake (at least 1.6 g/kg daily), but know that your strength gains won’t come directly from the protein itself.
However, a high protein is awesome for muscle growth, and a bigger muscle is usually a stronger muscle.
Timing Matters
For endurance training, having protein during or immediately after your workout can help your muscles recover faster and perform better in the next session.
For strength athletes, protein timing is not very important as long as your total daily intake is on point.
Even for bodybuilders, the “anabolic window” after a workout is likely more of an open barn door where you have several hours to give your muscles the protein they need to grow, especially if you haven’t trained fasted.
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So, next time you’re lacing up for a long run or a challenging cycling session, remember that fueling with protein and carbs, both before and after the workout, is the winning combo. If you’re a strength athlete, simply eating enough is usually good enough.
Want to learn more about everything protein? Check out these great resources:
>> Protein for Strength Training: The Ultimate Guide
>> How Much Protein Do You Need per Day to Build Muscle?
>> How Much Protein per Meal Can You Use to Build Muscle Mass?
>> The 30 Best Protein Foods for Muscle Growth
>> Protein Calculator for Weight Loss and Muscle Gain
