21/12/2023
46 grams of protein per day is not enough.
Traditionally, the minimum protein intake taught in medical schools based on CDC recommendations has been around a minimum of 46 grams per day.
In my opinion, this is insufficient and sets you up for a condition called sarcopenia, characterized by a decline in muscle mass and function.
As we age, keeping an eye on our lean body mass becomes crucial for overall health and longevity.
Aiming to maintain or increase lean body mass can positively impact healthspan.
Protein plays a significant role in that.
One of the ways that protein helps preserve lean body mass and build muscle is by raising IGF-1 levels. Proteins rich in the amino acid called methionine, in particular, raise IGF-1.
How much protein do I recommend?
I am currently recommending a minimum of 0.75 to 1 gram of protein per pound of lean body weight, less if you are sedentary and more if you are very active with exercise.
Different life stressors can impact our protein needs, for instance during pregnancy when you need a higher intake. Or if you’re an athlete, you need more to support your active lifestyle and maintain or increase muscle mass.
In WOMEN, FOOD, AND HORMONES I share how women in particular need a moderate protein intake.
Not so much that it turns into sugar, but not so little that your muscles start to break down.
So for instance, a woman weighing 130 pounds, with 100 pounds of lean body mass, should eat about 85 to 100 grams of protein each day, or enough to preserve lean body mass.
More tomorrow on good sources of protein I like to recommend.
