What is the recommended protein intake?


The recommended protein intake varies depending on the individual's goals:

  • General Protein Intake: The recommendation for a general adult population is about 0.8 grams of protein per kilogram of body weight per day 1.

  • For Muscle Growth or Maintenance: A common recommendation is about 1 gram of protein per pound of body weight. This is suggested both for achieving hypertrophy, as well as for recovery after workouts 2 3.

    Muscle Protein Synthesis

    Andrew explains the importance of early day feeding for muscle protein synthesis and how it can enhance muscle tissue volume. He also discusses the concept of quality protein and how it can be obtained from both animal-based and plant-based foods.

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  • Athletes or Intense Training Regimes: For those involved in serious strength training or bodybuilding, the recommendation can be higher, ranging from 1.6 to 2.7 grams of protein per kilogram of body weight, depending also on the individual's circumstances and training intensity 2.

It's important to balance protein intake with the overall diet and to consider personal factors such as activity levels, age, muscle mass, and current health status. Consulting a healthcare provider or dietician can help tailor these guidelines to individual needs.