What is the recommended protein intake?
Sources:
The recommended protein intake varies depending on the goal, but there is consensus on some general guidelines. According to and , a good starting point for protein consumption is about 1 gram per pound of body weight or 2.2 grams per kilogram 1. This intake is especially relevant for people engaged in regular resistance training or those who are trying to increase muscle mass. It's also important to ensure the quality of the protein and to distribute protein intake throughout the day for optimal muscle protein synthesis 2.
Additionally, muscle tissue synthesis is greater early in the day due to certain gene expressions, which suggests that incorporating quality proteins and amino acids early in the day may contribute more to muscle growth than equivalent protein intake later 3.
For individuals who are fasting or have restricted eating windows, getting enough total protein and at least two to three high-quality protein-containing meals per day can still support lean body mass 4.
Overall, while these are general recommendations, individual needs may vary, and it is always best to adjust dietary choices based on personal goals, ethical considerations, and health status.
RELATED QUESTIONS
