The Protein Debate

Protein recommendations range from 0.8g/kg (RDA) to 2.2g/kg (bodybuilding). The truth is somewhere in between, depending on your goals.

Evidence-Based Recommendations

Sedentary Adults: 0.8-1.0g per kg body weight

The minimum to prevent deficiency. Most people eating a varied diet already meet this.

Active Adults: 1.2-1.6g per kg

For regular exercisers who want to maintain muscle mass and support recovery.

Strength Athletes: 1.6-2.2g per kg

For those building muscle or in a calorie deficit. Research shows diminishing returns above 1.6g/kg for muscle growth.

Older Adults (65+): 1.2-1.5g per kg

Aging reduces protein synthesis efficiency. Higher intake helps prevent sarcopenia (muscle loss).

Weight Loss: 1.6-2.4g per kg

Higher protein preserves muscle during calorie restriction and increases satiety.

Protein Quality Matters

Complete proteins (containing all 9 essential amino acids) include: eggs, dairy, meat, fish, soy, and quinoa. Plant-based eaters should combine different protein sources throughout the day.

Timing: Does It Matter?

The "anabolic window" is wider than previously thought. Total daily protein matters more than timing. However, distributing protein evenly across meals (20-40g per meal) optimizes muscle protein synthesis.

Best Protein Sources

• Animal: Eggs, Greek yogurt, chicken breast, salmon, lean beef
• Plant: Lentils, chickpeas, tofu, tempeh, edamame, hemp seeds
• Supplements: Whey protein (fast-absorbing), casein (slow-release), pea protein (vegan option)