The latest research on daily protein needs for individuals engaged in strength training was recently updated. The focus was on optimal protein intake to support muscle growth and recovery. Let’s take a closer look.
Latest Research Insights on Protein
Optimal Protein Intake
For strength training individuals, recent studies suggest that the ideal protein intake ranges between 1.6 to 2.2 grams per kilogram of body weight per day (0.72 to 1 gram per pound)​ (Medical News Today)​​ (Health)​. This is higher than the current RDA of 0.8 g/kg, which is aimed at preventing deficiency rather than optimizing muscle growth.
Protein Timing and Quantity
A 2023 study by Trommelen et al. found that there is no upper limit to the anabolic response from protein ingestion, suggesting that consuming large amounts of protein (up to 100 grams per meal) can still be beneficial for muscle protein synthesis over a 12-hour period​ (BarBend)​. This challenges the traditional view that only 20-40 grams of protein per meal is effective.
Protein Sources
Both animal and plant-based proteins are beneficial. Animal proteins like lean meats, fish, eggs, and dairy are complete proteins containing all essential amino acids, which are crucial for muscle repair and growth. Plant-based proteins can also be effective as well. Especially when a variety of sources are combined ensuring a complete amino acid profile​ (Mayo Clinic Health System)​​.
Special Considerations
For those aiming to lose weight while maintaining muscle mass, higher protein intakes of 2.3 to 3.1 g/kg per day may be necessary due to the increased risk of muscle loss during calorie restriction​ (Health)​.
General Guidelines
The benefits of increased protein intake plateau around 1.6 g/kg per day, with small incremental benefits seen beyond this point​ (Medical News Today)​. Consume protein-rich meals spaced throughout the day, for optimal muscle gains. Ideally, post-workout, to maximize muscle protein synthesis​ (Health)​.
Final Thought
The recommendations above are supported by various research studies and expert opinions. Suggesting a tailored approach based on individual goals, body weight, and activity levels. For personalized advice, consult with a healthcare provider or a registered dietitian. Combining this line of nutritional thinking with regular strength training sets you on the right path for maximizing gains.
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