What is the suggested protein per day intake according to most updated research and peer reviewed studies?
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and discuss the recommended protein intake to optimize health and muscle growth. A common suggestion is to aim for around 1 gram of protein per pound of target body weight. For example, if someone weighs 200 pounds and targets a weight of 180 pounds, they should consume about 180 grams of protein per day. This guideline helps maximize the anabolic response of muscles and supports muscle growth and recovery 1 2.
Other research suggests aiming for 1.6 grams of protein per kilogram of body weight. This amount is considered effective for muscle health and offers significant benefits without downsides. Studies have shown that even high protein intakes, such as 4 grams per kilogram, don't lead to negative health outcomes, emphasizing the importance of protein in sustaining good health, particularly for its role in muscle maintenance and fat loss 3 4.
Both recommendations highlight the importance of not just the quantity but also the timing and quality of protein intake to effectively support muscle synthesis and overall metabolic health.
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