How Much PROTEIN You Really Need to Prevent Disease and Stay Strong

Q: Can you consume too much protein?

A: While there is an upper limit to protein intake (3.7 grams per kilogram of body weight), it is generally difficult to reach this level through diet alone. Most people do not need to worry about excessive protein intake unless consuming extremely high amounts

Q: When is the best time to consume protein?

A: It is best to consume protein throughout the day in multiple meals rather than all at once. Consuming protein after workouts is beneficial, but there is a window of several hours post-exercise to do so.

Protein Sources: Animal sources (meat, fish, eggs, dairy) and plant sources (tofu, lentils, peas) provide protein. Plant proteins may require more planning to ensure adequate intake of essential amino acids.

Current Protein Intake Recommendations: The current recommendation of 0.8 grams of protein per kilogram of body weight is insufficient for maintaining or building muscle mass, especially as we age

Recommended Protein Intake: New research suggests aiming for 1.6 to 2.0 grams of protein per kilogram of body weight (or 1 gram per pound) to prevent muscle loss and promote muscle growth.

Muscle Mass and Longevity:

Studies show that individuals with low muscle mass have a 40-50% higher risk of mortality compared to those with adequate muscle mass.

Muscle strength, rather than just volume, is crucial for longevity and health.

Q: How much protein do most people currently consume, and is it sufficient?

A: Most people do not eat enough protein. The current recommendation in the US is 0.8 grams of protein per kilogram of body weight per day, which is considered insufficient for maintaining or building muscle mass.

"Protein intake is so important because your body cannot make all these amino acids from within; it needs to get them from the outside."

- This quote explains the necessity of dietary protein in terms of amino acid availability. It clarifies a fundamental biological principle that supports the argument for increased protein consumption, making it re... See more

Q: What are some examples of protein-rich foods?

A: Protein-rich foods include animal products like fish, meat, eggs, and dairy, as well as plant-based sources like tofu, lentils, peas, and pulses.