(Information from Riverside Health)**
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.
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.
General adults need around 0.8 g/kg/day, but athletes need more to support repair and training demands.
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.”
Chicken, turkey, lean pork
Fish like salmon, tuna, cod (bonus: omega-3s!)
Eggs
Greek yogurt, milk, cottage cheese
Beans, lentils, chickpeas
Tofu, tempeh, edamame
Quinoa
Nuts and seeds
Mixing different plant proteins throughout the day provides the full spectrum of amino acids.
Timing helps, but consistency matters more. Aim to spread protein evenly throughout the day.
Helps maintain energy and muscle readiness. Try:
Smoothie with protein powder + fruit + oats
Turkey sandwich on whole grain
Greek yogurt with berries
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.”
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.
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.
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.