Protein Intake: How Much For Strength Training?: A new guideline from Dr Sudhir Kumar, MD, DM, neurologist at Apollo Hospital, Hyderabad, clarifies the ideal daily protein consumption for recreational lifters. In a recent X post, he explained that a 75 kg adult performing 30-40 minutes of strength training three times weekly needs roughly 1.2-1.6 g/kg/day, or 90-120 g of protein daily. This directly addresses the common question of protein intake for strength training, noting that most hobbyists do not require the 2-3 g/kg/day often promoted online.
The key to optimizing muscle growth is not just total volume but distribution. Dr Kumar advises spreading protein across 3-4 meals, targeting the sweet spot of 0.25-0.4 g/kg per meal. For a 75 kg person, this translates to 20-30 g per meal, such as 30g at breakfast, lunch, and dinner. This method is significantly better for muscle protein synthesis than consuming a massive 90 g single meal. While the precise timing of protein intake for strength training is less critical than previously believed, consuming 20-40 g of quality protein within two hours before or after exercise remains beneficial.
Regarding sources, the doctor recommends eggs, dairy, paneer, fish, chicken, and soy. He emphasizes that healthy individuals do not need supplements if they can meet their needs through whole foods. Furthermore, eating excessive protein beyond the required amount does not equate to more muscle; factors like progressive overload, sleep, and consistency become far more influential once protein needs are met.
In conclusion, for optimal results, focus on a structured plan of 90-120 g daily protein intake for strength training, split into moderate portions, combined with resistance training and 7-9 hours of sleep. This balanced approach is more effective than relying on extreme supplementation or sporadic heavy meals.