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

A person trying to build muscle through resistance training needs to consume about 1.5 grams of protein for every pound of ideal bodyweight. People restricting their calorie intake for weight loss need to ensure that they still consume at least 1 gram of protein per pound of their ideal bodyweight and optimally 1.5 grams per pound,

High protein intake, as I explained, causes the activation of the growth hormone receptor, which in turn increases the levels of insulin and insulin-like growth factor 1 (IGF-1), whose altered concentrations are associated with diabetes and cancer,

As you learned already, you need an average of 0.7 to one gram of protein per pound (.33 to .5 grams per kilo) of lean body weight per day to repair, build, and/or maintain lean muscle mass effectively and to adequately support numerous other metabolic functions dependent upon dietary protein. For an active female with 100 pounds (45 kg) of lean bo

people over sixty years old need more dietary protein

This means eating generous amounts of foods such as oily fish, seafood, chicken, some red meat, eggs, tofu, beans, pulses, dairy and nuts. If you are a vegetarian or vegan there are alternatives (see page 101). You need at least 50-60g of protein a day, every day. As you get older, you need more.