newbie protein question

[malou]

So the protein RDA is 0.8g/kg. Is more protein needed for muscle building or are supplement companies trying to muddy the waters? Nutrition facts dot org don't recommend more than 0.8.

 

[katie4469]

@malou 1.3-1.8 g protein per kg bodyweight is what's recommended by the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine for vegan/vegetarian athletes. The RDA that you're referring to is for sedentary individuals.

 

[ambrogio]

@katie4469 ^ all of this! .8 is for maintaining and non active vegans

 

[malou]

@katie4469 Do you have a link pls?

 

[katie4469]

@malou Here you go:

https://pubmed.ncbi.nlm.nih.gov/19278045/

https://pubmed.ncbi.nlm.nih.gov/26891166/

 

[malou]

@katie4469 Thank you, sadly there's a paywall

 

[katie4469]

@malou Here is a link to the full text for the first one that I was able to find for you: https://www.andeal.org/vault/2440/web/200903_NAP_JADA-PositionPaper.pdf

And the second one should already be publicly accessible!

 

[showtime2507]

@malou 0.8 grams of protein per pound of weight is optimal.

You might want to go up to 1 gram per pound if you’re cutting though as Protein becomes more important if you’re on lower calories.

Also the RDA is not for those exercising. That’s just the minimum amount not the optimal amount.

Also don’t fall for the myth of incomplete protein, you’re probably getting a complete protein overall as long as you eat a diverse amount of protein rich foods or eat a protein like Soy which is virtually a complete protein

 

[iconoclaust]

@showtime2507 You don’t need to up it from 1.6g/kg or a little over 0.7g/lb to be optimal even for cutting. That figure already takes cutting into account.

 

[showtime2507]

@iconoclaust

I would still say more appears to be beneficial.

 

[613jono]

@showtime2507 Stronger by Science has an episode on this. Yes, 2 grams per kg will maximize, but the magnitude of benefit from getting that much vs 1.3 grams per kg is highly exaggerated, and a bastardization of the field of statistics and scientific research.

 

[iconoclaust]

@showtime2507 Bodybuilders tend to err on the side of more for no reason. Jeff is no exception.

 

[janggeungulk]

@malou 0.8-1.1 is sufficient. Even serious bodybuilders only need 1.9 or so. Like the professional bodybuilders. Though they often eat much more due to rampant misinformation.

Advanced bodybuilders are advised to be more conservative with the caloric surplus and the rate of weekly weight gain. Dietary protein intake is recommended to be 1.6–2.2 g/kg/day with a focus on sufficient protein at each meal (0.40–0.55 g/kg/meal) and an even distribution throughout the day (3–6 meals).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/