Gabrielle Lyon protein intake recommendation
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Dr. Gabrielle Lyon, a proponent of muscle-centric medicine, offers several recommendations regarding protein intake:
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Deficiency Prevention: She highlights that the current RDA (Recommended Dietary Allowance) for protein, set to prevent deficiency, is outdated and may be inadequate. For muscle health and aging, she suggests a higher intake. For leucine, an essential amino acid, she recommends closer to 9 grams per day, about two to three times the RDA 1.
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Daily Protein Intake: Dr. Lyon suggests aiming for 1 gram of protein per pound of ideal body weight. For example, if an individual weighs 200 pounds but aims for 180 pounds, they should consume 180 grams of protein per day 2.
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Meal Timing: The first and last meals of the day are particularly important for protein intake. She advises around 30 to 50 grams of protein in these meals to stimulate muscle protein synthesis 3 4.
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Quality of Protein: The protein's quality matters, especially for plant-based diets. While plant proteins can suffice, a higher intake is needed to meet the requirements, around 1.6 grams per kilogram of body weight 5.
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Supplementing with Resistance Training: Resistance training combined with protein intake is essential for maintaining muscle health as one ages. This helps counteract the less efficient protein turnover that comes with aging 6.
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Oxidation and Efficiency: Only up to 55 grams of protein per meal might be utilized for muscle protein synthesis, with the rest being oxidized for energy 3.
These recommendations highlight the importance of adequate and high-quality protein intake, especially in the context of muscle health and aging.
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