What is the recommended protein intake?


The recommended protein intake can vary depending on your goals and type of training. General guidelines suggest:

  • A starting point of about 1 gram of protein per pound of body weight for those doing regular training 1.
  • The importance of getting sufficient total protein, wherein timing, type, and quality become less critical as long as the total intake is high 1.
  • Consuming a meal containing 700 to 3000 milligrams of the essential amino acid leucine with each meal supports muscle growth and repair 2.
  • For muscle maintenance and hypertrophy, consuming protein early in the day is beneficial, preferably before 10 AM 3.

    Protein Intake

    Andy and Andy discuss the importance of protein intake and how it varies based on body weight. They emphasize the need to maintain a high protein intake and discuss how timing is less important for protein, but crucial for carbohydrates.

    Huberman Lab

    Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

Furthermore, post-exercise nutrition for those focusing on strength may involve a one-to-one protein to carbohydrate ratio, while more intensive conditioning might require a three to one or four to one ratio of carbohydrates to protein 4.

Keep in mind that individual needs can vary, so these are general recommendations and it may be helpful to adjust based on your personal goals, performance, and recovery.