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

How does meal timing affect protein synthesis?

Sources:

Meal timing can influence protein synthesis, and according to the , certain factors are considered for muscle growth and protein utilization:

  • Early Day Feeding: discussed a study examining how eating early in the day versus late in the day affected muscle hypertrophy and overall protein synthesis. They found that eating protein early in the day resulted in more synthesis of muscle than a late protein intake. This is because muscle cells are primed in the morning to incorporate amino acids and synthesize muscle. This synthesis is influenced by a gene called BMAL, which is a clock gene with varying expression throughout the 24-hour cycle 1 2.

  • Frequency and Distribution of Protein: Dr. suggested that while getting enough total protein is most important, the distribution of protein intake can still matter, albeit to a lesser degree. For individuals interested in maximizing lean body mass, a more traditional eating pattern might provide a slight advantage over time-restricted eating 3.

    Protein Timing

    Andrew discusses a study that explores the impact of protein intake timing on muscle hypertrophy and protein synthesis. The study looked at whether emphasizing protein intake early or late in the day was better for muscle growth and strength.

    Huberman Lab

    Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging | Huberman Lab Podcast #36
    1
    2
    3
    4
    5
    6

  • Muscle Protein Synthetic Refractory Period: Dr. Norton also elaborated on something called the "muscle protein synthetic refractory period," suggesting that after protein intake stimulates muscle protein synthesis, there's a defined duration for this process before a "resetting" is needed. His findings suggested that eating less often could be more beneficial than the commonly held belief of eating every few hours, as the cell's energy metabolism might influence this synthetic cutoff, indicating that chasing outcomes are more important than chasing mechanisms 4 5.

  • Specific Study Findings: Dr. Norton recalled an animal study he conducted where the timing of protein feedings affected muscle development. Even though there were no significant differences in lean body mass, there were significant differences in the muscle size of the hind limbs when high protein intake was concentrated in one meal 6.

In light of these points, it's evident that meal timing can have an effect on protein synthesis, especially when it comes to enhancing muscle tissue volume through early feeding or understanding the muscle protein synthetic refractory period. However, individual goals and lifestyle patterns, such as intermittent fasting, should be taken into account when considering meal timing and frequency for protein synthesis.

RELATED QUESTIONS