Complete Guide: Protein Calculator for Athletes
Calculate your protein needs based on training volume, sport type, and performance goals. Optimize recovery and performance.
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Expert Tips for Athletes
- ✓Endurance athletes need 1.2-1.6g/kg, strength athletes 1.6-2.2g/kg
- ✓Increase protein during heavy training blocks and competition prep
- ✓Time protein intake around training for optimal recovery
- ✓Combine carbs with protein post-workout for better glycogen replenishment
- ✓Consider protein needs by training phase - higher during building phases
- ✓Don't neglect protein on rest days - recovery requires amino acids
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Frequently Asked Questions
How much protein do athletes need?
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Depends on sport: endurance athletes 1.2-1.6g/kg, team sports 1.4-1.7g/kg, strength/power 1.6-2.2g/kg. Higher during intense training blocks.
Do endurance athletes need as much protein as strength athletes?
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Generally less, but still more than sedentary people. Endurance training breaks down muscle too. Aim for 1.2-1.6g/kg for endurance sports.
When should athletes consume protein?
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Spread throughout day with emphasis on post-workout. Within 2 hours after training, combine 20-40g protein with carbs for optimal recovery.
Can plant-based athletes meet protein needs?
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Yes, with planning. Combine legumes, grains, nuts, seeds, soy products. May need slightly higher total intake due to lower digestibility of some plant proteins.
Does protein timing matter for performance?
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Total daily intake matters most. But timing protein before and after training, and during multi-session days, can support better recovery and adaptation.
Looking for the standard protein calculator?
Go to Main Protein Calculator