Why athletes need more protein than the general RDA
The general dietary reference for protein is set to prevent deficiency in sedentary adults, around 0.8 g per kg of bodyweight. Training increases protein turnover and the demand for repair and adaptation, so sport nutrition guidelines sit well above that across the board. Endurance athletes are often placed around 1.2 to 1.6 g per kg, and strength or hypertrophy athletes around 1.6 to 2.2 g per kg.
Athletes in a calorie deficit while trying to preserve muscle, such as those cutting weight, are sometimes guided toward the higher end, up to roughly 2.4 g per kg, to protect lean mass.
How distribution and quality factor in
Beyond the daily total, spreading protein across several feedings and including sources rich in the essential amino acid leucine supports the muscle-building signal. Returns diminish well before extreme intakes, so very high amounts add little for most people.
This is general educational information, not medical advice. Those with kidney disease or other relevant conditions should not assume high-protein targets apply to them and should consult a qualified professional.