Considerations for protein intake in managing weight loss in athletes

Abstract A large body of evidence now shows that higher protein intakes (2–3 times the protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/d) during periods of energy restriction can enhance fat‐free mass (FFM) preservation, particularly when combined with exercise. The mechanisms underpinning the FFM‐sparing effect of higher protein diets remain to be fully elucidated but may relate to the maintenance of the anabolic sensitivity of skeletal muscle to protein ingestion. From a practical point of view, athletes aiming to reduce fat mass and preserve FFM should be advised to consume protein intakes in the range of ∼1.8–2.7 g kg −1 d −1 (or ∼2.3–3.1 g kg −1 FFM) in combination with a moderate energy deficit (−500 kcal) and the performance of some form of resistance exercise. The target level of protein intake within this recommended range requires consideration of a number of case‐specific factors including the athlete's body composition, habitual protein intake and broader nutrition goals. Athletes should focus on consuming high‐quality protein sources, aiming to consume protein feedings evenly spaced throughout the day. Post‐exercise consumption of 0.25–0.3 g protein meal −1 from protein sources with high leucine content and rapid digestion kinetics (i.e. whey protein) is recommended to optimise exercise‐induced muscle protein synthesis. When protein is consumed as part of a mixed macronutrient meal and/or before bed slightly higher protein doses may be optimal.