Protein for Athletes: Are You Getting it Right?

Hey Max Muscle Family!

Let’s talk about protein—the all-star nutrient that powers your muscles and keeps your body primed for peak performance. Whether you're a weekend warrior, seasoned athlete, or just stepping up your fitness game, protein plays a key role in helping you recover from workouts and build lean muscle. But are you sure you're eating the right amount?

You might have heard a lot of different numbers when it comes to how much protein you should be eating, and the truth is, most athletes need more than the standard recommendation. Let’s break it down so you can make sure you’re getting the right amount to fuel your fitness goals.

The RDA vs. Athlete Needs

The Recommended Dietary Allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight for the general population. This is fine for most sedentary people, but if you're regularly hitting the gym, running, or doing any kind of intense training, your protein needs are higher.

Experts recommend that athletes consume 1.0 to 1.7 grams of protein per kilogram of body weight to properly support muscle repair, recovery, and growth. This extra protein helps your muscles recover from those hard workouts, reducing soreness and preparing you for the next challenge.

The Kilogram Confusion

Here’s where things get tricky. Most protein recommendations are given in kilograms, but in the U.S., we typically measure our weight in pounds. This leads to a common misunderstanding, and it can cause people to eat way more protein than they actually need. Let’s clear it up with a little math!

1 kilogram is equal to 2.2 pounds. So, to figure out your weight in kilograms, you just need to divide your weight in pounds by 2.2. For example:

If you weigh 165 pounds:
165 ÷ 2.2 = 75 kilograms.

Now, you take that number and multiply it by the protein range for athletes, which is 1.0 to 1.7 grams per kilogram. So, if you weigh 165 pounds (or 75 kilograms), you should be eating:

  • 75 x 1.0 = 75 grams of protein
  • 75 x 1.7 = 128 grams of protein.

That means your daily protein intake should be between 75 and 128 grams.

What Happens If You Eat Too Much Protein?

Now, what if you mistakenly use pounds instead of kilograms? This can cause you to eat way more protein than you need. For example, if you thought the recommendation was 1.0 to 1.7 grams of protein per pound instead of per kilogram, you’d end up consuming 165 to 280 grams of protein per day—when in reality, your body only needs 75 to 128 grams.

While extra protein isn’t necessarily harmful in the short term, long-term overconsumption can lead to a few issues:

  • Kidney strain: Constantly processing high levels of protein can stress your kidneys over time.
  • Dehydration: Protein metabolism requires more water, so you’ll need to stay extra hydrated.
  • Nutrient imbalances: Eating too much protein can crowd out other important nutrients, like healthy fats and carbs.
  • Excess calories: Protein is still a source of calories, and if you’re eating too much, it could lead to unintended weight gain.

The Bottom Line

For athletes, getting enough protein is key to improving performance and recovering after workouts—but more isn’t always better. By understanding the difference between kilograms and pounds, you can make sure you’re getting exactly what you need to fuel your body without going overboard.

At Max Muscle Sports Nutrition, we can help you fine-tune your protein intake to match your specific goals. Whether you’re bulking up, leaning out, or simply maintaining your strength, we offer personalized nutrition plans and high-quality, science-backed supplements to support your journey.

Ready to optimize your nutrition and crush your goals? Stop by one of our stores or check out our range of supplements online. We’ve got everything you need to hit that perfect protein sweet spot!

Let’s fuel your success, one gram of protein at a time! 💪