About this Resource
Consuming enough protein is vital for overall health, and one of the primary nutritional considerations for building and maintaining lean body mass. Identifying optimal protein intakes, however, can be difficult, as it depends on a variety of different factors, including overall goals, age, and physical activity levels. This handout explores how much protein an average person needs as well as contexts in which optimal protein intakes may be different to the general dietary recommendations.
Grounded in the Research
“The current Recommended Dietary Allowance (RDA) for protein is defined as the minimum amount required to prevent lean body mass loss, but is often misrepresented and misinterpreted as a recommended optimal intake. Over the past two decades, the potential muscle-related benefits achieved by consuming higher-protein diets have become increasingly clear.”
Excerpt from: Carbone, J. W., & Pasiakos, S. M. (2019). Dietary protein and muscle mass: translating science to application and health benefit. Nutrients, 11(5), 1136.
References
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[8] Tagawa, R., Watanabe, D., Ito, K., Otsuyama, T., Nakayama, K., Sanbongi, C., & Miyachi, M. (2022). Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Medicine-Open, 8(1), 110. https://doi.org/10.1186/s40798-022-00508-w
[9] Bandegan, A., Courtney-Martin, G., Rafii, M., Pencharz, P. B., & Lemon, P. W. (2017). Indicator amino acid–derived estimate of dietary protein requirement for male bodybuilders on a nontraining day is several-fold greater than the current recommended dietary allowance. The Journal of Nutrition, 147(5), 850-857. https://doi.org/10.3945/jn.116.236331
[10] Wycherley, T. P., Moran, L. J., Clifton, P. M., Noakes, M., & Brinkworth, G. D. (2012). Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 96(6), 1281-1298. https://doi.org/10.3945/ajcn.112.044321
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