What is the recommended protein intake
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, a guest on the , discussed protein intake recommendations, stating that a good starting point is about 1 gram of protein per pound of body weight. This equates to approximately 2.2 grams per kilogram of body weight 1. It's suggested to keep total protein intake high enough so that other variables like protein quality and protein timing become less critical 1.
Additionally, Dr. Lane Norton has contributed to this topic in another episode, stating that 1.6 grams per kilogram of body weight is on the lower end of the recommended range, stretching up to 2.4 or even as high as 2.7 grams of protein per kilogram of body weight per day, depending on training goals 2.
Protein timing is another aspect that has been discussed, with some evidence suggesting that ingesting protein early in the day can support muscle maintenance and growth due to certain gene expressions 3. However, the most crucial factor seems to be meeting the sufficient total daily intake 4.
For recovery specifically, it's recommended to ensure intake is at least 1 gram per pound of body weight, to provide the necessary amino acids for repair 5.
The complexity of protein intake can vary based on individual goals, activity levels, and dietary restrictions, and these guidelines may serve as a general starting point 1. Always consider consulting a healthcare professional or a registered dietitian for personalized nutrition advice.
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