Naturals Don’t Need That Much Protein (NEW RECOMMENDATIONS!)

TL;DR

Protein intake should be around 1.6-1.8 grams per kilogram per day, or 0.73-0.82 grams per pound per day, for the majority of individuals, with a few exceptions.

Transcript

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Key Insights

• 🥳 Total body weight-based protein intake guidelines of around 1.6-1.8 grams per kilogram per day (0.73-0.82 grams per pound per day) are suitable for the majority of individuals.
• 🥳 Enhanced bodybuilders may benefit from slightly higher protein intake, but exceeding 3.1 grams per kilogram per day (1.41 grams per pound per day) is unnecessary.
• 🥳 Vegan individuals should aim for around 2.1 grams of protein per kilogram per day (0.95 grams per pound per day) and choose high-quality protein sources.
• 👵 Women, older individuals, and those with a higher body weight do not require significantly more protein but may need to distribute their protein intake into larger meals or consume it from diverse sources.

Questions & Answers

Q: Do enhanced bodybuilders need significantly more protein than natural individuals?

While enhanced bodybuilders may benefit from slightly higher protein intake, the range of 2.3-3.1 grams per kilogram per day (1.05-1.41 grams per pound per day) is sufficient, according to research.

Q: How much protein do vegans need compared to non-vegans?

Vegans should aim for around 2.1 grams of protein per kilogram per day (0.95 grams per pound per day) and focus on incorporating high-quality protein sources like a blend of 80% pea protein and 20% rice protein.

Q: Do women require less protein than men?

Women's protein requirements are generally similar to men's, although research suggests a small trend towards lower protein requirements for women. It is recommended for women to follow the same protein intake guidelines as men.

Q: Is lean body mass a better measurement for protein requirements?

While lean body mass can provide a more accurate estimation of protein requirements, it is not necessary for most individuals. Estimates based on total body weight are sufficient, especially since accurately measuring body fat percentage can be challenging.

Summary & Key Takeaways

• Research indicates that there is no significant benefit to consuming more than 1.6 grams per kilogram per day (0.73 grams per pound per day) of protein for muscle growth, strength development, and body recomposition.

• Enhanced bodybuilders may require slightly higher protein intake, but the range of 2.3-3.1 grams per kilogram per day (1.05-1.41 grams per pound per day) is sufficient.

• Vegan individuals should aim for around 2.1 grams of protein per kilogram per day (0.95 grams per pound per day) and focus on high-quality protein sources like a blend of 80% pea protein and 20% rice protein.

• Women, older individuals, and those with a higher body weight do not require significantly more protein, but may need to distribute their protein intake into larger meals or consume it from a variety of sources.