Statement from the International Society of Sports Nutrition (Jäger)

This position stand reviews the science on protein needs for healthy, exercising adults. Key recommendations include 1.4–2.0 g protein/kg/day for most, with higher intakes (>3.0 g/kg) possibly benefiting body composition. Protein should be distributed evenly across meals, with each dose containing sufficient leucine. Both pre- and post-exercise protein are effective for muscle protein synthesis, and rapidly digested, EAA-rich proteins are preferred. The paper also covers protein timing, sources, and the role of protein in endurance and resistance training, body composition, and overnight recovery.