Powerlifting Protein: Why I Stopped Pushing 1g/lb for Strength Athletes

Okay, confession time: I used to be that sports nutritionist who told every powerlifter walking into my office to aim for 1 gram of protein per pound of body weight. "It's the gold standard!" I'd say, handing out meal plans with chicken breast portions that could feed a small family. Then I started working with actual competitive powerlifters—not bodybuilders, not CrossFit athletes, but people whose sole focus was moving maximal weight on squat, bench, and deadlift.

And honestly? The research started stacking up against my old advice. A 2023 systematic review in Sports Medicine (doi: 10.1007/s40279-023-01870-9) that analyzed 49 studies with over 1,800 resistance-trained participants found something fascinating: for strength gains specifically—not hypertrophy—protein needs might actually plateau lower than we thought. The researchers noted that while muscle building benefits from higher intakes, neuromuscular adaptation and maximal strength improvements showed diminishing returns above 1.6g/kg (about 0.73g/lb).

This isn't just academic—I've seen it in my practice. Take Mark, a 35-year-old software engineer and competitive powerlifter I worked with last year. He was religiously hitting 220g of protein daily at 200lb body weight, but constantly complained about digestive issues and feeling "heavy" during training. We dropped him to 160-180g range (0.8-0.9g/lb), focused timing around his sessions, and within 8 weeks his squat went up 15 pounds while his recovery between heavy sessions improved dramatically. "I'm not spending half my day chewing anymore," he told me.

What the Research Actually Shows About Strength-Specific Protein Needs

Here's where it gets interesting—and where I had to update my thinking. Powerlifting isn't about building maximal muscle size (though that happens). It's about training your nervous system to recruit more muscle fibers simultaneously and improving the structural integrity of tendons and connective tissue. The protein demands for these adaptations are different.

A really well-designed 2022 study published in the Journal of the International Society of Sports Nutrition (PMID: 35418005) followed 48 trained powerlifters through a 12-week peaking cycle. They split them into three groups: 1.2g/kg (0.55g/lb), 1.8g/kg (0.82g/lb), and 2.4g/kg (1.09g/lb). The results surprised me: all three groups made similar strength gains on their competition lifts. The higher protein groups did gain slightly more lean mass (1.1kg vs 0.6kg), but that didn't translate to better performance on the platform.

Even more telling was the work of Dr. Jose Antonio, who's published multiple papers on protein and resistance training. His team's 2021 meta-analysis (doi: 10.1186/s12970-021-00464-0) of 36 randomized controlled trials (n=1,847 total participants) found that while hypertrophy continued to benefit up to about 1.6g/lb, strength gains—measured by 1RM increases—maximized around 0.82g/lb for trained individuals. After that point, each additional gram of protein yielded less and less return on investment for pure strength.

Now, I'm not saying to skimp on protein. But I am saying that if you're a 200lb powerlifter choking down 200g daily because "that's what you're supposed to do," you might be wasting money and digestive capacity that could go toward other recovery needs. Which brings me to...

Dosing That Actually Works for Heavy Singles and Peaking Cycles

Here's my current protocol for the powerlifters I work with—and yes, I've tested variations of this on myself during my competitive triathlon days (different sport, similar recovery principles).

Daily Total: 0.7-0.9g per pound of body weight. For a 200lb lifter, that's 140-180g. I usually recommend starting at the lower end and only increasing if recovery feels suboptimal or during extreme volume phases.

Timing Matters More Than You Think: This is where I geek out—okay, I'm getting too technical here, but stick with me. A 2017 study in Frontiers in Nutrition (PMID: 28560209) showed that spreading protein across 4-5 meals with an emphasis on post-training intake improved strength recovery better than the same total amount in 2-3 meals. For powerlifters, I recommend:

• Within 30 minutes post-training: 20-40g fast-absorbing protein. I usually suggest Thorne Research's Whey Protein Isolate—it's third-party tested and mixes easily. The leucine threshold for maximal muscle protein synthesis is around 2-3g per meal, and this dose hits that.
• Before bed: 20-30g casein or a mixed protein source. The slow digestion provides amino acids during your overnight recovery window. A 2020 study in Medicine & Science in Sports & Exercise (52(2): 376-384) found trained athletes taking casein before sleep had 22% higher overnight muscle protein synthesis rates.
• Around training: If you train fasted or with several hours since your last meal, 10-15g EAAs (essential amino acids) 30 minutes pre-session can reduce muscle breakdown during heavy lifting.

What About Competition Week? This is where I differ from some coaches. During peak week when volume drops dramatically, I actually recommend maintaining protein intake while reducing carbs. Your body still needs amino acids for repair and nervous system recovery, even if you're not tearing down as much muscle tissue. Dropping protein can leave you feeling flat on the platform.

Who Should Be Careful With High Protein Intakes

Look, I know powerlifters love extremes, but here are the cases where I pump the brakes:

• Pre-existing kidney issues: If you have any kidney impairment (even mild), high protein loads can exacerbate problems. The NIH's Office of Dietary Supplements notes that while healthy kidneys handle high protein fine, compromised ones struggle with the nitrogen waste.
• Gout sufferers: High purine intake from certain protein sources (organ meats, some seafood) combined with general high protein can trigger flares.
• Those with digestive issues: I've had clients with IBS or similar conditions who simply can't process 200g of protein daily without significant discomfort. Sometimes 120g well-timed works better than 180g that causes bloating and gas during heavy squats.
• Masters lifters (50+): Research shows older athletes need more protein per meal to hit the leucine threshold—but spreading it across more meals is often better tolerated than massive servings.

Honestly, the "more is better" mentality drives me crazy when I see supplement companies pushing 300g protein challenges. Your liver and kidneys have to process all that nitrogen, and if you're not a 300lb superheavyweight, you're probably just creating expensive urine.

FAQs From My Powerlifting Clients

"Should I use BCAAs during my training sessions?"
Probably not worth it if you're eating adequate protein overall. A 2018 meta-analysis in the Journal of the International Society of Sports Nutrition (15:52) found BCAAs alone don't stimulate muscle protein synthesis as effectively as complete proteins. Save your money for quality whey or creatine.

"What about plant-based powerlifters?"
You'll need about 10-20% more total protein due to lower leucine content in most plant sources. Combine complementary proteins (rice + pea is a classic) and consider supplementing with leucine. I've worked with several vegan competitors who total elite numbers—it's absolutely doable with planning.

"How do I know if I'm getting enough?"
Track your recovery between heavy sessions, not just your gym numbers. If you're constantly sore, sleeping poorly, and hitting plateaus despite good programming, protein (or timing) might be the issue. Try increasing by 20g daily for 2-3 weeks and see if recovery improves.

"Is there any benefit to going above 1g/lb?"
For pure strength? Minimal. For maintaining muscle while in a calorie deficit? Possibly. A 2019 study in The American Journal of Clinical Nutrition (109(1): 158-167) found higher protein (up to 2.4g/kg) helped preserve lean mass during cutting phases. So if you're making weight for a meet, higher protein might help you retain strength while dropping water and fat.

Bottom Line: What Actually Works on the Platform

• Stop obsessing over 1g/lb: 0.7-0.9g/lb is sufficient for most trained powerlifters. The extra protein won't make your deadlift stronger if your technique and recovery are dialed in.
• Time it right: 20-40g post-training and before bed matter more than hitting some arbitrary daily total. Your body can only use so much at once.
• Don't forget creatine: 5g daily of creatine monohydrate has more evidence for strength gains than pushing protein from 0.8g to 1.2g/lb. It's the most researched supplement in sports nutrition for a reason.
• Listen to your body: If you feel better and recover faster at higher intakes, do that. But don't assume more is always better because some bodybuilder on YouTube says so.

Disclaimer: This is general guidance, not medical advice. Individual needs vary based on training age, gender, health status, and specific goals.