How much protein should I intake?

Sources:

The recommended daily protein intake generally suggested by and other experts is about 1 gram of protein per pound of body weight, which aligns with the recommendations from and . This target is aimed at maximizing muscle growth and supporting overall muscle health 1 2.

For more precise needs:

  • Women in menopause might aim for 1.5 to 1.7 grams per kilogram of lean body mass 3.

    Muscle Health Insights

    Andrew and Gabrielle discuss the importance of maintaining skeletal muscle health as we age, emphasizing the balance between dietary protein intake and physical activity. Gabrielle highlights the metabolic implications of skeletal muscle and the impact of inactivity on muscle insulin resistance, underscoring the significance of supporting muscle as the organ of longevity.
    Huberman Lab
    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
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  • Older individuals should consider higher protein intake per meal, around 40-50 grams, to stimulate muscle maintenance 4.

Regardless of the exact amount, ensuring high-quality sources of protein and sufficient essential amino acids like leucine is crucial 5.

RELATED QUESTIONS

How do protein needs vary by age?

Sources:

Protein needs vary significantly with age due to changes in muscle efficiency and anabolic resistance.

  1. Children and Adolescents:

    • Younger individuals can utilize smaller amounts of protein (5-15 grams) effectively due to their high anabolic hormone levels and ongoing growth.

  2. Young Adults:

    • Generally, protein distribution throughout the day doesn't impact muscle growth significantly. The total intake is more critical, typically around 1 gram per pound of body weight.

  3. Middle Age (30-50 years):

    • Maintenance of muscle mass becomes crucial, and adults in their 30s reach peak muscle and bone mass. Adequate protein (minimum 30 grams per meal) and resistance training are essential 1.

  4. Older Adults (50+ years):

    • Older individuals need more protein per meal (40-50 grams) to trigger muscle protein synthesis effectively due to decreased muscle efficiency 2. This adjustment helps combat anabolic resistance, the body's reduced responsiveness to protein's muscle-building signals.

  5. Women in Reproductive Years:

    • Post-exercise protein intake should be around 35 grams within 45 minutes to support recovery and muscle growth. For older women, the intake should increase to 40-60 grams due to higher anabolic resistance with age 3.

      Muscle Health Insights

      Gabrielle emphasizes the importance of a minimum 30-gram protein threshold for skeletal muscle health. She discusses the critical role of essential amino acids like leucine in triggering muscle protein synthesis and addresses the concept of muscle span starting from early age to combat sarcopenia.
      Huberman Lab
      Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
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  6. Elderly (60+ years):

    • Similar to older adults, higher protein intake per meal is necessary to stimulate muscle protein synthesis and maintain muscle mass. Being sedentary accelerates muscle degradation, making both protein intake and physical activity crucial 4.

Overall, while the general guideline is 1 gram of protein per pound of body weight, older adults need a higher per-meal intake to maintain muscle health and function effectively.

RELATED QUESTIONS