What is the recommended protein intake?


The recommended protein intake varies depending on the goals and activities of an individual. General guidelines suggest:

  • Building Strength/Muscles: About 1 gram of protein per pound of body weight is recommended. This equates to 2.2 grams/kg of body weight (or up to 2.7 grams/kg in some recommendations) 1.
  • Muscle Repair: Similar to muscle building, a protein intake of 1 gram per pound of body weight is advised 2.
  • Recovery Nutrition: Increasing calorie intake by approximately 10% to support recovery, with emphasis on maintaining at least 1 gram of protein per pound of body weight 2.
  • Nutrient Ratios: Ratios of protein to carbohydrates can vary based on the type of exercise, with a one-to-one ratio suggested for strength work and a three-to-one ratio for hypertrophic training 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

It's important to note that these are approximate guidelines and that individual requirements may vary depending on multiple factors, including level of physical activity, age, and health status. Consulting with a healthcare provider or nutritionist for personalized advice is always recommended.