Optimal Protein Intake for Muscle Performance is 1.6 g/kg
D
Dr. Brad Stanfield's video 'Get Protein Right, Avoid Dying 6.4 Years Too Early'
Story of claim
Dr. Stanfield cites a meta-analysis suggesting 1.6 g/kg protein intake for optimal muscle performance, with no additional benefits above this amount.
- Goal: Optimize protein intake for maximum muscle performance.
- Proof: Optimal protein intake boosts muscle gains up to 1.6 g/kg, beyond which no further benefits are observed.
- Nuances:
- Metaanalysis included 18 randomized control trials
- Beef is only 25% protein; half a kg needed for daily intake
- Impact on Life: Can enhance muscle growth and performance when paired with exercise.
Investments
- Price: $30-70 monthly for protein supplements or foods
- Time: Requires consistent dietary habits over months
- Effort: High commitment to dietary regulation and exercise
Risks
Excessive protein intake without exercise may not yield desired muscle gains.
Alternatives
- Consider plant-based proteins for those avoiding animal products
- Explore balanced diet with adequate protein for general fitness
Get Started 🚀
- Determine protein needs based on lean body weight
- Incorporate high-protein foods or supplements
- Track muscle gains and adjust intake as needed
- Pair protein intake with regular exercise
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