What is the recommended protein intake?


The recommended protein intake can vary depending on one's body weight and the type and intensity of their activities. General recommendations from the include:

  • About 1 gram of protein per pound of body weight as a starting point 1.
  • For muscle growth and repair, consider ingesting 700 to 3000 milligrams of the essential amino acid leucine with each meal 2.
  • Early day feeding can support muscle growth and maintenance, with greater muscle protein synthesis early in the day 3.

    Protein Intake

    Andy and Andy discuss the importance of protein intake and how it varies based on body weight. They emphasize the need to maintain a high protein intake and discuss how timing is less important for protein, but crucial for carbohydrates.

    Huberman Lab

    Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series
  • For recovery, a protein intake of at least 1 gram per pound of body weight is advised to aid in repair processes 4.
  • The quality of protein and timing can also impact muscle growth, with a preference for high-quality protein to calorie ratio for maintaining muscle tissue volume 5.

Always remember to adjust these guidelines to fit personal health goals, metabolic needs, and dietary preferences, including whole foods or supplements. It is also crucial to consult with healthcare professionals or a dietitian when making significant changes to your diet.