Protein

[JoeShmoe99]

How much do you really need a day and does age make a difference ? 1.5g per kg is what ive been doing , so 140g, based on intake spread across the day (max 20-30g) at a time - using shakes to supplement . Seems a lot though !

For you older guys who’ve worked out more wonder what your findings have been ?

[401Delta]

How much do you really need a day and does age make a difference ? 1.5g per kg is what ive been doing , so 140g, based on intake spread across the day (max 20-30g) at a time - using shakes to supplement . Seems a lot though !

For you older guys who’ve worked out more wonder what your findings have been ?

That's about right for a minimum (no benefit to more than ~1.6 g/kg/day, but no negative effects with higher intake, either)...

Review
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

Author affiliations:

Robert W Morton1, Kevin T Murphy1, Sean R McKellar1, Brad J Schoenfeld2, Menno Henselmans3, Eric Helms4, Alan A Aragon5, Michaela C Devries6, Laura Banfield7, James W Krieger8, Stuart M Phillips1

Summary/conclusion Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET. With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.

https://bjsm.bmj.com/content/52/6/376

[OldFartTom]

Reply above rep'd

[NoGenetics]

There is benefits of consuming protein higher than 1.6g/kg, notably for people who are physique competitors. I suggest visiting some of Jose Antonio's work. The average person has no need though.

And yes with age, there is a correlation with the need for higher levels of protein consumption in comparison to their younger counter parts, in regards to maximizing MPS. Don't quote me on the exact details though.

[JeremyM07201978]

Interesting study... I did not see mention of a minimum amount of protein. It only states benefits drop after 1.6...did I miss it?

[401Delta]

Interesting study... I did not see mention of a minimum amount of protein. It only states benefits drop after 1.6...did I miss it?

It would be logical to conclude that if there are no benefits beyond 1.6 g/kg/day, that there are benefits up to that amount, so if you're interested in those benefits, you would have to eat at least that amount.

Anything less would be sub-optimal if your goal is maximum muscle protein synthesis (though you can still gain muscle and/or not die if you eat less).

[smokinal]

I range between 152-170 lbs depending on what stage of show prep im in; and I consume between 180-210g per day; not sure where that falls in kg/lb/g etc...

And not that my numbers should mean anything, just saying. I like a high protein diet. I feel good on it, stay strong for my size, heal well and hang onto muscle so it works for me.