​Sane Science Nutritions

International Society of Sports Nutrition position stand: protein and exercise

  • Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
  • Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training.
  • When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.
  • While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, Supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.
  • Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.
  • Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.
  • Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA's), may improve exercise performance and recovery from exercise.


Proven Role of protein – not only muscle but protein also play vital role in following functions of the body
Physiologic/metabolic responses

  • Absorption-digestibility
  • Metabolic utilization
  • Nitrogen balance
  • Lean mass/muscle/bone
  • Tissue turnover
  • Secretory proteins
  • Host defences/Immunity
  • Growth & maturation
  • Tissue repair

Short-term outcomes of protein

  • Growth and tissue repair (wasting and stunting)
  • Immune function and host defence system (prevalence and severity of infection)
  • Muscle and skeletal mass (capacity for physical work and athletic performance)  Mental performance, mood, sleep patterns
  • Detoxication of chemical agents and anti-oxidant system

Long-term outcomes of protein

  • Life course events, linear growth, menarche, aging
  • Age-related functional losses, muscle, bone strength, immunity, cognitive decline
  • Nutrition related chronic diseases. CVDs, cancer, hypertension, oxidative damage, repair systems