What is the recommended protein intake?

Sources:

To address the recommended protein intake, the provides various insights across different episodes and contexts:

  • A general recommendation for protein intake is about 1 gram of protein per pound of body weight. This has been echoed by several experts, including Dr. Layne Norton, who mentioned that getting at least two to three meals with high-quality protein per day is crucial for the vast majority of benefits from protein, especially if following intermittent fasting practices 1.

  • Dr. Andy Galpin also recommended about 1 gram of protein per pound of body weight, particularly during recovery, to help with recovery and muscle growth 2. He also discussed nutrient ratios for different types of workouts, recommending a 1:1 protein to carbohydrate ratio for strength work, and higher carbohydrate ratios for conditioning or hypertrophy-focused training 3.

    Protein and Fasting

    Layne Norton discusses the effects of fasting on lean body mass and protein synthesis. Mild forms of time-restricted eating appear to be fine for lean body mass, but extreme forms like alternate day fasting may have negative effects. Getting enough high-quality protein and engaging in hard resistance training are the biggest levers for maintaining lean body mass.

    Huberman Lab

    Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97
    1
    2
    3
    4
    5
    6

  • further discussed the importance of early day feeding for muscle protein synthesis, suggesting that ingesting quality protein early in the day can enhance muscle tissue volume 4. Quality proteins should include essential amino acids, especially leucine.

  • Dr. Galpin highlighted the interaction of adequate protein intake with other dietary factors, explaining that as long as you reach a certain total protein threshold, the other variables such as timing, type, and quality of protein become less critical 5.

  • For those concerned with fat loss or muscle growth, a calorie surplus or maintenance may be needed to support muscle synthesis. Incorporating 700 to 3000 milligrams of the essential amino acid leucine at each meal is important for muscle growth and repair 6.

Please consult with a healthcare provider or a nutritionist to personalize these recommendations based on your individual health status, goals, and dietary preferences.

RELATED QUESTIONS

What are some good sources of protein?

Sources:

and his guests have mentioned numerous sources of protein across various episodes. Here's a summary of some of the protein sources discussed on the :

  • Plant-Based Fiber Sources: To increase plant-based protein, one can consume more whole grains, legumes, vegetables, and nuts. A high fiber diet, aside from being beneficial for gut health, will also provide protein primarily through plants, which is accompanied by a reduction in animal-based proteins and fats 1.

  • Animal-Based Protein: Traditional sources like meat, chicken, fish, and eggs are mentioned as individual preferences for protein sources 2.

  • Complete Vegan Protein Sources: Soy is suggested as a good form of vegan protein due to its complete amino acid profile. It doesn't seem to affect testosterone or estrogen levels when used in moderation. Potato protein isolate also has a similar essential amino acid content to whey but is usually harder to find 3.

    High Fiber and Fermented Foods

    Justin explains the benefits of a high fiber diet, including reducing animal-based protein and fat and increasing plant-based protein. He also discusses the importance of consuming naturally fermented foods with live microbes, such as yogurt, kefir, sauerkraut, and kimchi, rather than canned foods with acetic acid and vinegar.

    Huberman Lab

    Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Huberman Lab Podcast #62
    1
    2
    3
    4

  • Fermented Food: While not a primary source of protein, foods like yogurt, kefir, sauerkraut, kimchi, and certain pickles have naturally fermented proteins and heighten gut health 1.

  • Supplemental Whey Protein: Vegan options for whey protein have become available. They are produced without animal products and are considered a high-quality protein source, perfect for those who need a complete protein without consuming meat or dairy 3.

  • Blended Protein Sources for Vegans: Plant-based proteins can be enhanced with free leucine or by blending different sources like corn protein (which is high in leucine), soy, and pea to create a complete amino acid profile 4.

Remember to consider individual dietary needs and preferences, and people with particular health conditions should consult with healthcare professionals before making any changes to their protein sources.

RELATED QUESTIONS