What is the recommended protein intake for individuals engaging in regular exercise?

The recommended protein intake for individuals engaging in regular exercise is indeed within the range of 1.2 to 2.0 grams per kilogram of body weight. This range is especially relevant for those who are involved in endurance sports or resistance training, as protein is essential for muscle repair, recovery, and growth.

This recommendation is based on the understanding that exercise can increase protein needs due to the demands placed on the body during physical activity. Consuming protein within this range helps to optimize muscle protein synthesis and support overall athletic performance. Individuals who participate in more intense training may benefit from higher protein intake within this range to facilitate recovery and muscle adaptation.

Lower protein intake, such as the range of 0.8 to 1.2 grams per kilogram of body weight, is generally aimed at the sedentary population or those with minimal physical activity. It does not adequately support the needs of active individuals who require more nutrients for muscle maintenance and development.

Higher ranges, such as 2.0 to 2.5 grams or even 3.0 grams per kilogram of body weight, are typically unnecessary for most athletes and may lead to imbalances or adverse effects, such as strain on the kidneys or an unbalanced diet. Therefore, the intake of