What is the recommended protein intake?

Andrew Huberman recommends aiming for at least 1 gram of protein per pound of body weight to aid in recovery and muscle maintenance or hypertrophy 1. It's also suggested that ingesting protein early in the day can be particularly beneficial for muscle growth due to certain clock genes like BMAL that enhance protein synthesis in the morning 2. Regarding meal frequency, it is noted that eating two to four times a day, ensuring sufficient intake of amino acids, can support muscle repair and growth just fine 3.

In terms of the quality and type of protein, it's recommended to get essential amino acids, including leucine, from whole foods rather than supplements 3, and to consider the protein density of various sources, with animal-based proteins generally having a higher density of essential amino acids per calorie compared to plant-based sources 3. However, high protein intake might render the timing and types of protein less important 4.

For an optimal recommendation tailored to individual needs and goals, it's advisable to consult with a healthcare provider or a nutrition specialist.

When discussing protein sources, Andrew Huberman and guests have outlined several options, emphasizing the importance of essential amino acids, particularly leucine, in muscle protein synthesis.

Animal-Based Proteins

• Whey protein: A high-quality protein derived from milk that's rich in essential amino acids and leucine.
• Casein: Another milk-based protein, digested slowly, making it useful for sustained protein release.
• Eggs: Provide a complete profile of essential amino acids.
• Meats (Fish, Chicken, Beef): These are more concentrated sources of protein without the additional calories from carbohydrates or fats found in plant-based sources.

Plant-Based Proteins

• Soy protein: A complete protein source that's not expected to affect testosterone or estrogen levels if used in moderation 1.
• Potato protein isolate: Mentioned as similar in essential amino acid content to whey, but harder to find.
• Plant-based whey: Produced without animal products, a new option for vegans.
• Corn protein: Interestingly high in leucine, but generally mixed with other plant proteins to balance the amino acid profile 2.

Andrew Huberman acknowledges that while building muscle on a plant-based diet is possible, it often requires supplementation with isolated plant proteins due to the lower bioavailability and quality of protein from whole plant sources. This also helps avoid excess calorie intake since multiple sources of amino acids are often required 3.

Considerations for Protein Supplementation

• The leucine content is essential for muscle protein synthesis.
• Plant-based options can be less bioavailable, meaning the body may not utilize them as efficiently.
• Blending different plant-based proteins can create a complete amino acid profile.

It is always best to consult with a healthcare professional before making any changes to dietary or supplement routines.