Protein for footy players: how much you need and when
How much protein AFL, rugby and soccer players need, what team-sport research found, and how to fit protein around training nights and game day.
The quick answer
Footy players need about 1.4–2.0 g of protein per kilogram of body weight a day, spread across four or five meals. A 2017 study of seven trained men doing simulated team-sport exercise put the safe intake at 1.4 g per kilogram. Eat protein after training and games, and before bed. Recov tablets fit a kit bag.
How much protein do footy players need?
Team sports are stop-start: sprints, tackles, contests and jogging, over and over for 80 minutes or more. That pattern raises protein needs above the general population's.
- Team-sport research: In a 2017 study, Packer and colleagues had trained men complete a simulated soccer match, then measured protein needs with the indicator amino acid oxidation method. They estimated an average requirement of 1.20 g per kilogram a day and a safe intake of 1.40 g per kilogram. One of the authors works at Ajinomoto, an amino acid manufacturer.
- Sports nutrition guidelines: The ACSM, the Academy of Nutrition and Dietetics and Dietitians of Canada give athletes 1.2–2.0 g per kilogram a day. The International Society of Sports Nutrition gives 1.4–2.0 g per kilogram for building and maintaining muscle.
| Body weight | 1.4 g/kg | 1.8 g/kg | 2.0 g/kg |
|---|---|---|---|
| 75 kg | 105 g | 135 g | 150 g |
| 85 kg | 119 g | 153 g | 170 g |
| 95 kg | 133 g | 171 g | 190 g |
Heavier training weeks sit higher in the range. For the full working, see how much protein do I need a day.
When should footy players eat protein?
The ISSN recommends spreading protein evenly across the day, every three to four hours, at about 20–40 g per serve. A typical week:
- Training nights: protein at dinner after training, and a serve before bed. See protein before bed.
- Game day: carbohydrate is the focus before the game. Protein comes back in straight after and at the post-game meal.
- The day after: keep protein up at every meal while your body rebuilds.
- Every day: breakfast with protein, so the day doesn't start with a gap.
What is the best protein for footy players?
A complete protein you'll take consistently. Whole food comes first: meat, fish, eggs, dairy and legumes. Supplements are for the gaps, and footy has a lot of them: straight from work to training, late dinners, long bus trips and game-day nerves that kill your appetite.
Tablets suit those gaps. Recov is a complete protein with all 20 amino acids, from porcine plasma protein pre-digested into di- and tri-peptides. It reaches your bloodstream in 15–25 minutes (our stated absorption time), and there's no shaker to leave in your kit bag. Your whole bloodstream carries only 2–3g of amino acids at any moment. Six tablets of Recov deliver roughly that entire amount, already broken down into small peptides your body absorbs directly.
Pre-digested plasma peptides. All 20 amino acids, absorbed in 15–25 min.
Recov Protein Concentrate
Shop Recov →From $2.67/day · free shipping over $99 · pause or cancel anytimeHow should footy players take Recov?
Follow the product-page chart and scale it to your load:
- Two training sessions plus a game a week: 8–12 tablets a day. Two on waking, four before training and two after, with four before bed after heavier sessions.
- Pre-season or training most days: 12–18 tablets a day.
- Off-season: six a day.
Sport Integrity Australia recommends a food-first approach and says athletes are responsible for any substance in their body. If you're tested under anti-doping rules, talk to your club doctor or sports dietitian and follow Sport Integrity Australia's supplement guidance before taking any supplement, including protein. You can see Recov here.
Do footy players need a protein shake after training?
Not necessarily. Sports nutrition guidelines focus on total daily protein and how it's spread across the day, not on the shake itself. A proper meal within a couple of hours does the job. If dinner is a long way off, a supplement bridges the gap. If muscle gain is the goal for the off-season, see protein supplements for muscle gain.
Frequently asked questions
How much protein does an AFL player need?
Team-sport research and sports nutrition guidelines point to about 1.4–2.0 g per kilogram a day. An 85 kg player would need roughly 119–170 g.
What should footy players eat after a game?
A meal with carbohydrate and protein, such as rice with chicken or pasta with mince, plus fluids.
Is protein before bed good for footy players?
It's a practical way to add another protein serve on training nights. Recov is tablets and water, and before bed is on the dosing chart.
Can I take Recov on game day?
Yes. It's tablets with water and contains no caffeine or stimulants. If you're drug-tested, see the anti-doping note above.
What protein is best for rugby players?
The same as for any footy code: a complete protein, spread across the day, at 1.4–2.0 g per kilogram.
This article is general information, not medical advice. Recov isn't suitable for vegetarians, vegans or anyone who avoids porcine-derived ingredients. Questions: management@recovfaster.com.
Sources
- Packer JE et al., "Variable-Intensity Simulated Team-Sport Exercise Increases Daily Protein Requirements in Active Males", Frontiers in Nutrition, 2017 (EAR 1.20, safe intake 1.40 g/kg/day)
- Thomas DT, Erdman KA, Burke LM, ACSM/Academy/Dietitians of Canada position, 2016 (1.2–2.0 g/kg/day)
- Jäger R et al., "International Society of Sports Nutrition Position Stand: protein and exercise", 2017 (1.4–2.0 g/kg/day; 20–40 g; every 3–4 hours)
- Sport Integrity Australia, "Supplements in sport" (food-first recommendation; athletes are responsible for any substance in their body)
- Recov product page (dose chart; no caffeine or stimulants)
