Position stand — 2017 — Protein & nutrition
International Society of Sports Nutrition Position Stand: protein and exercise
What did the researchers investigate?
A review of protein intake for healthy, exercising people by the International Society of Sports Nutrition.
What did they find?
For building and maintaining muscle, a daily intake of 1.4-2.0 g of protein per kg of body weight is sufficient for most exercising people. Higher intakes (2.3-3.1 g/kg/day) may help retain lean mass in trained people during a calorie deficit. Protein can be spread across the day, every 3-4 hours.
What does this mean for training?
Daily protein in a moderate range per kg of body weight covers most people who train; dieting may call for more.
How does FitX AI use this evidence?
FitX AI's daily protein target (1.6-2.2 g per kg, 1.8 by default) sits in or just above the range this position stand calls sufficient for most people who train.
Where FitX AI's own choices go beyond this paper
Protein, carbohydrate, fat and fibre targets. Fat at 25% of calories with a 0.6 g/kg floor (Standard), the other diet types' carbs-to-fat splits of the calories after protein (High carb 50:20, Moderate carb 35:35, Zone 40:30, Low carb 20:40, Custom 5-95% carbohydrate), Ketogenic's carbohydrate at 5% of calories (at most 50 g), and fibre at 14 g per 1,000 kcal (a general dietary guideline, not in the library) are FitX AI choices. No diet type is presented as better for results: none is compared in the library.
Limitations
A position stand: an expert summary of the evidence, not a new study.