What is the ideal range of protein intake for athletes looking to build muscle?

For athletes aiming to build muscle, the ideal protein intake generally falls within the range of 1.0 to 1.5 grams per kilogram of body weight. This amount is considered optimal for promoting muscle growth and recovery, as it provides sufficient amino acids that are critical for repairing muscle tissue that is damaged during exercise and stimulating muscle protein synthesis.

The range accounts for varying levels of activity and intensity in training, ensuring that the body has enough protein available to support muscle adaptations. Lower protein intake might lead to insufficient recovery and muscle growth, while excessively high protein intake—beyond this range—may not yield additional benefits for muscle hypertrophy, as the body can only utilize a certain amount of protein effectively.

The specific choice of 1.0 to 1.5 grams per kilogram balances practicality and effectiveness, making this option the most suitable for athletes focused on building lean muscle mass.