Optimizing Protein Intake for Weightlifters (A Dietician's Perspective)

Optimizing Protein Intake for Weightlifters (A Dietician's Perspective)

As an RD, I recognize the significant role of protein in the diets of weightlifters and strength-based athletes. It's essential for muscle repair and growth, and optimizing its intake can significantly impact athletic performance.

Determining Your Daily Protein Needs

For weightlifters and other strength-based athletes, the ideal protein intake ranges from 1.6 to 2.2 grams per kilogram of body weight daily. To find your target, multiply your weight in kilograms by this range. For instance, a 90 kg individual needs between 144 to 198 grams of protein each day.

Benefits of Divided Dosing

Once you know your protein target, spread it out in divided doses throughout the day. This will become especially true if you’re trying to squeeze out every bit of lean body mass gains. Spacing out your protein intake evenly will give you the best chance of maximizing muscle protein synthesis (creation of new skeletal muscle tissue). In the example above with the 90kg athlete, he or she would want to aim for ~36-50g protein/meal or snack. 

Incorporating Protein into Your Diet

Lean meats, dairy, eggs, and legumes are excellent protein sources. When food alone doesn’t meet your needs, protein supplements like whey or plant-based options are effective. They're particularly useful post-workout or when a protein-rich meal isn’t possible. *Pro-tip…Earth Fed Muscle has the best tasting protein powders making it easy to get in your brotein. 

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A Balanced Diet is Key

While protein is vital, a balanced diet is crucial for overall health and performance. Ensure your diet includes a variety of nutrients to support your training needs. Reach out to an RD if you’re unsure where to start.


For strength athletes, meeting daily protein targets is essential to optimizing your performance outcomes. By determining your specific needs and adopting a divided dosing approach, you can maximize muscle growth and recovery. Remember, a balanced diet, hydration, and rest are equally important in achieving peak physical condition.  

In strength and health,
Michael Horner, RD, LD

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