Meanwhile, influencer, biohacker and lifespan-focused researcher Peter Attia Offline Chief Science Officer of the supplement company David Bars – Popularization of higher protein intakes not only improves lifespan but also improves health, which is your active and independent years.
Do you want to get enough protein?
Unless you are at a specific high-risk group, it is likely that yes. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. People over 65 may need more, close to 1.2 grams per kilogram, to maintain muscle mass. But these estimates are intended to prevent deficiency, not necessarily to optimize health. (You can use this protein calculator to determine your daily intake.)
“Most Americans will meet their protein needs without having to take protein supplements or any specialty food,” Amati said. With that said, many experts believe that RDA is the smallest, not the target, especially for groups with higher protein needs.
These groups include older people, pregnant or breastfeeding people, anyone recovering from illness or surgery, and people who exercise regularly. Athletes and bodybuilders may have twice the goal of RDA, but that’s not the general advice.
So, how much protein do you need?
It depends on factors like your age, activity level and dietary goals. For example, athletes and bodybuilders may benefit from two to three times the consumption of RDA, and the study shows a slight improvement in these higher levels of muscle growth and repair.
“As people age, muscle mass naturally decreases,” Sonneville said, referring to a condition called sarcopenia. “Study shows that a higher protein intake combined with resistance training or weightlifting during this period can help maintain muscle strength and function.”
Women experiencing perimenopause, menopause, and postmenopausal women may need more protein because the decline in estrogen can accelerate muscle loss and increase the risk of bone conditions such as osteopenia and osteoporosis. In this case, the combination of protein, calcium and vitamin D can support bone health.
Some require less. For example, it is often recommended that people with kidney or liver disease limit their protein intake to avoid excessive burden on these organs. And, if you are mostly sedentary people, you probably don’t need proteins that marketers believe in as much as they do. That’s why it’s best to have a check-up with a healthcare professional.
But it’s more than just quantity. The quality of protein and how to spread it over a meal throughout the day is more important than hitting any magic number.
Protein quality and timing
Courtesy of David Protein
The most beneficial sources of protein include fiber, unsaturated fats and other essential nutrients. That’s why registered nutritionists recommend whole foods such as beans, fish, poultry, tofu, dairy, seeds and nuts, as well as super-processed alternatives. Protein bars and snacks may have high protein counts on labels, but they often deprive the nutritional environment. In short, high protein does not always mean health.
