What is the recommended protein intake?

The recommended protein intake discussed on the Huberman Lab varies based on body weight and specific health goals:

1. General Recommendation: Aim for about 1 gram of protein per pound of body weight (1). This amount is suggested to be sufficient for maximizing muscle growth and overall muscle health. This target can be adjusted based on lean body mass or ideal body weight.

2. Higher Needs for Frailty and Aging: Specifically for women and aging populations, protein intake should be higher. Recommendations go up to 1.5–1.7 grams per kilogram of lean body mass to reduce frailty and support muscle health (2).

3. Protein Distribution: While total daily protein intake is crucial, distributing protein intake relatively evenly across meals can provide an additional 5–10% benefit in muscle mass due to frequent stimulation of protein synthesis, as illustrated in animal studies (3).

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     Protein Utilization Insights

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     Protein Intake Insights

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     Protein Distribution Insights

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     Protein Intake Insights

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4. Post-Workout: For those focused on muscle hypertrophy, it is important to consume protein post-workout. The amount should be spread out across the day to ensure optimal absorption and synthesis (4).

Given the evidence, a good starting point would be 1 gram of protein per pound of body weight, but adjustments might be necessary based on individual goals and health status. Always consider consulting a healthcare professional before making significant dietary changes.