What is the recommended protein intake?
Sources:
The recommended protein intake can vary based on different factors such as body weight, goals, and type of training. Here are a few guidelines provided by guests on the podcast:
- The general recommendation is about 1 gram of protein per pound of body weight, which is equivalent to roughly 2.2 grams per kilogram of body weight for overall fitness and muscle maintenance or growth 1.
- For muscle repair and during the recovery process, it is advised to maintain this intake of at least 1 gram of protein per pound of body weight 2.
- Protein intake should be accompanied by an appropriate carbohydrate intake post-exercise, with ratios varying depending on the type of workout. For strength training, a 1:1 protein-to-carbohydrate ratio may be good, whereas for conditioning workouts, a higher ratio of carbohydrates to protein (like 3:1 or 4:1) can be beneficial 3.
- It's also been suggested that muscle tissue is better able to grow with protein synthesis being enhanced earlier in the day due to certain gene expressions. Therefore, it might be beneficial to consume protein before 10:00 AM if muscle growth is a priority 4.
Please remember that individual needs can vary significantly, and it's often best to consult with a healthcare provider or a nutritionist to determine one's specific protein needs.
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