OPTIMAL DAILY PROTEIN INTAKE IN ATHLETES DURING MUSCLE MASS GAIN, FAT LOSS, AND BODY RECOMPOSITION: A LITERATURE REVIEW

Krystian Kaczmarek; Wiktoria Zawada; Zofia Jadwiga Leszczyńska; Vladyslav Romaniuk; Urszula Szuleta; Agnieszka  Benecka; Jakub  Pietrończyk; Alicja Benecka; Maria  Dąbrowska; Zuzanna  Wieczorek; Iga Tartas; Natalia Prankiewicz

doi:10.31435/ijitss.3(51).2026.6323

Authors

Krystian Kaczmarek J. Strus City Multispecialty Hospital, Szwajcarska 3, 61-285 Poznań, Poland https://orcid.org/0009-0003-6026-1608
Wiktoria Zawada J. Strus City Multispecialty Hospital, Szwajcarska 3, 61-285 Poznań, Poland https://orcid.org/0009-0007-5871-2640
Zofia Jadwiga Leszczyńska J. Strus City Multispecialty Hospital, Szwajcarska 3, 61-285 Poznań, Poland https://orcid.org/0009-0009-4584-1130
Vladyslav Romaniuk Prof. S. T. Dąbrowski Hospital in Puszczykowo S.A., 11 Józefa Ignacego Kraszewskiego Street, 62-040 Puszczykowo, Poland https://orcid.org/0009-0002-9674-4188
Urszula Szuleta J. Strus City Multispecialty Hospital, Szwajcarska 3, 61-285 Poznań, Poland https://orcid.org/0009-0004-1795-7439
Agnieszka Benecka J. Strus City Multispecialty Hospital, Szwajcarska 3, 61-285 Poznań, Poland https://orcid.org/0009-0004-9295-7471
Jakub Pietrończyk University Clinical Hospital in Poznań, Przybyszewskiego 49, 60-355 Poznań, Poland https://orcid.org/0009-0006-6566-7537
Alicja Benecka Prof. S. T. Dąbrowski Hospital in Puszczykowo S.A., 11 Józefa Ignacego Kraszewskiego Street, 62-040 Puszczykowo, Poland https://orcid.org/0009-0000-5110-8028
Maria Dąbrowska Medical University of Lodz, Aleja T. Kościuszki 4, 90-419 Łódź, Poland https://orcid.org/0009-0005-6115-0701
Zuzanna Wieczorek J. Strus City Multispecialty Hospital, Szwajcarska 3, 61-285 Poznań, Poland https://orcid.org/0009-0005-9952-780X
Iga Tartas J. Strus City Multispecialty Hospital, Szwajcarska 3, 61-285 Poznań, Poland https://orcid.org/0009-0007-5602-2259
Natalia Prankiewicz University Centre of Dentistry and Specialized Medicine, Bukowska 70, 60-812 Poznań, Poland https://orcid.org/0009-0007-5865-7063

DOI:

https://doi.org/10.31435/ijitss.3(51).2026.6323

Keywords:

Protein Intake, Athletes, Body Recomposition, Muscle Mass Gain, Fat Loss, Nutrition

Abstract

Dietary protein plays a key role in training adaptations and body composition regulation, yet recommendations regarding optimal daily protein intake remain inconsistent. The aim of this review was to evaluate current evidence on optimal daily protein intake in athletes and resistance-trained individuals, with particular focus on increasing muscle mass, reducing fat mass, and body recomposition. The review was based on original studies, crossover trials, systematic reviews, meta-analyses, and expert position statements published within the last 15 years and available in PubMed. Studies assessing protein intake under conditions of energy balance, caloric surplus, and energy deficit were included, as well as publications addressing the distribution of protein intake throughout the day, protein source quality, and the long-term safety of high-protein diets. Available data indicate that protein intake should be tailored to the body composition goal. During muscle mass building, approximately 1.6–2.2 g/kg body mass/day appears sufficient to support hypertrophic adaptations and increase lean body mass. Higher intake usually does not provide clear additional anabolic benefits. During fat mass reduction, 1.8–2.4 g/kg body mass/day may more effectively limit muscle mass loss, maintain exercise capacity, and promote favorable body composition changes. For body recomposition, the range of 1.6–2.4 g/kg body mass/day appears most justified, particularly when combined with resistance training and controlled energy intake. Very high protein intake (>3 g/kg body mass/day) may additionally support fat mass reduction and improvement in body composition, but usually does not lead to distinctly greater muscle gains than moderately high intake. Protein intake in athletes should therefore be individualized according to the body composition goal and dietary energy conditions.

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