What Athletes Really Need to Know About Protein: A Shareable Guide

Athlete Guide: How Much Protein Do You Really Need?

(Information from Riverside Health)**

Athletes ask about protein all the time—how much they need, when to eat it, and whether supplements really matter. And while you know the basics, you’re not always in a spot where you can give a long explanation on the fly.

So we found a concise, reliable guide (based on Riverside Health’s expert recommendations) that you can share directly with your athletes anytime. Copy it, text it, post it, or keep it handy for quick conversations during practices and games.

Protein gets a lot of hype in gyms and online—shakes, bars, powders, “muscle-building secrets,” you name it. But how much do athletes actually need? Is more always better? And when should they eat it?

This guide breaks it all down so you can let your athletes know how to fuel smarter, recover stronger, and train with purpose.

Why Protein Matters for Athletes

When you work out, you create tiny tears in your muscles. Protein repairs those fibers, helping them come back stronger. It also supports:

• Energy metabolism

• Hormone production

• Immune function

“Protein gives athletes the foundation they need to rebuild after training,” says Cate Wilson, M.D., fellowship-trained, board-certified primary care sports medicine physician with Riverside Orthopedics and Sports Medicine Specialists.

How Much Protein Do You Need?

General adults need around 0.8 g/kg/day, but athletes need more to support repair and training demands.

Guidelines for Athletes

• Endurance athletes: 1.2–1.4 g/kg/day

• Strength & power athletes: 1.4–2.0 g/kg/day

Example:
A 150-lb athlete (≈68 kg) may aim for 85–135 grams per day.

But more isn’t better.
“It’s not about eating more protein than your body can use,” says Lanita Williams, clinical dietitian with Riverside. “It’s making sure you’re getting enough of it consistently throughout the day, paired with healthy carbohydrates and fats.”

Best Protein Sources for Athletes

Animal-Based Options

• Chicken, turkey, lean pork

• Fish like salmon, tuna, cod (bonus: omega-3s!)

• Eggs

• Greek yogurt, milk, cottage cheese

Plant-Based Options

• Beans, lentils, chickpeas

• Tofu, tempeh, edamame

• Quinoa

• Nuts and seeds

Mixing different plant proteins throughout the day provides the full spectrum of amino acids.

When Should You Eat Protein? Before or After a Workout?

Timing helps, but consistency matters more. Aim to spread protein evenly throughout the day.

Before Your Workout (1–2 hours prior)

Helps maintain energy and muscle readiness. Try:

• Smoothie with protein powder + fruit + oats

• Turkey sandwich on whole grain

• Greek yogurt with berries

After Your Workout (within 30–60 minutes)

Your muscles are primed to absorb nutrients.

Good options:

• Grilled chicken wrap

• Protein shake with banana or peanut butter

• Chocolate milk (yes—it's an excellent recovery choice!)

“The key is consistency,” Dr. Wilson emphasizes. “What’s most important is giving your body the nutrients it needs for recovery, whether they come from a meal or a shake.”

Common Protein Myths—Busted

Myth 1: “The more protein, the more muscle.”
Not true—without the right training stimulus, excess protein becomes extra calories.

Myth 2: “You must take supplements.”
Whole food gives you protein plus vitamins, minerals, and fiber.

Myth 3: “Plant-based diets can’t fuel athletes.”
They absolutely can—with enough variety.

How to Get the Most Out of Your Protein

• Eat 20–30 grams of protein every few hours

• Mix animal and plant sources

• Stay hydrated—protein metabolism needs water

• Don’t skip carbohydrates (they help protein do its job)

• Focus on overall nutrition, not just one nutrient

Protein alone won’t make you faster or stronger, but it plays a huge role in helping your body adapt, recover, and perform.

The Bottom Line

Protein is essential, but you probably don’t need as much as you think. Hit the right amount for your sport, eat quality sources consistently, and fuel both before and after training.

“Protein works best when it’s part of a complete plan,” Dr. Wilson says. “Fuel your body with purpose, and it will reward you with strength, endurance and recovery.”

Share this guide with your teammates or refer back anytime you’re unsure how to build your plate—your future training sessions will thank you.