Comment by MinimalAction
2 days ago
I liked the new guidelines given here [1]. However, I disagree with the protein target recommendation. Feels way too much for a normal healthy adult with reasonable activity.
> Protein target: 1.2–1.6 grams per kilogram of body weight per day.
Agreed, this protein target is high for likely many people.
Results from this meta-analysis [1] says
> protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET [resistance exercise training]-induced gains in FFM [fat-free mass].
Said more plainly: if you're working out to gain muscle, anything more than 1.6g/kg/day won't help your muscle gains.
For those curious about why, see Figure 5. Americans also get too much protein already, ~20% more than recommended [2]. There are negative effects from too much protein (~>2g/kg/day) like kidney stones, heart disease, colon cancer [3]. Going back to the 1.2-1.6 g/kg/day range, this can be a good range if you're already working out, so get out there and walk/run/weight lift/swim/bike!
[1]: https://bjsm.bmj.com/content/bjsports/52/6/376.full.pdf
[2]: https://hsph.harvard.edu/news/protein-is-important-but-were-...
[3]: https://www.health.harvard.edu/nutrition/when-it-comes-to-pr...
Protein is way underated for overall health that 1.2-1.6g per kg of body weight (0.54-0.73g per pound) seems about right but its mostly directly related to lean mass. Most people don't realize how much they actually need.
There's a lot of misinformation and stereotypes surrounding protein consumption—often portrayed as something only for bodybuilders and fitness enthusiasts.
But for people aging, people looking for strength, folks looking for reducing fat and feeling more full. Protein is extremely helpful