Andrew Huberman· PhD
Most people anow onboard the get enough (~1g/lb BW) quality protein train
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Most people anow onboard the get enough (~1g/lb BW) quality protein train
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I see very few downsides to hitting that.
So protein is the biggest lever. I would shoot for 1.6 grams per kilogram. If you can do more, great. There doesn't seem to be really downsides to it. Even up to very high levels of protein.
there's General consensus that most people should strive to consume approximately one gram of protein per pound of body weight
the research is shown that 1.6 gam per kg maxes out the response
I've heard lots of people talk about the fact that there's really not a whole lot of evidence then more than one point one perpend of lean body weight is probably not beneficial
I think that for most people the sweet spot for protein is probably between 0.7 and 1.1 gram per pound of lean body weight
I think that moderate protein is ideal for humans and I think that for most people depending on what they're doing that's gonna be about 0.7 to one gram per pound of lean body weight per day which is a lot more than most people would think of
the ideal for most people is probably 1.2 grams of protein per pound of body weight
the amount of protein I find that for most of us around a gram or a little less than a gram per pound of go body weight seems to be a good place for protein
I think most humans feel better when they get one gram of protein per pound of body weight per day every day.
we basically tell people aim for one gram per pound which would be 2.2 grams per kilo
you you probably want at least 1.6 G uh of protein per per kilogram of body weight
in other words if you really wanted to just come up with a single number to give people I would say on average about 1.6 grams of protein per kilogram of body weight should be consumed by everybody
if you really wanted to just come up with a single number to give people I would say on average about 1.6 grams of protein per kilogram of body weight should be consumed by everybody
I do think most people that are training probably are getting a great amount of benefit from 1.6 g per kilogram body weight.
I think 1.6 grams per kilo... And I know people like to talk in pounds. So, you know, it's something around, sort of, 0.6 to 0.7 grams per pound.
And those levels after that...you can digest and eat lots more protein. Your body just can't use it.
So you mentioned 1.6.
and then that number goes up if you're physically active um it goes up to 1.6 grams per kilogram of body weight
I for me I consume so I'm probably about I'm 94 95 kilos I consume like 230 240 gram of protein per day so I'm like probably like 2 and 1 12 grams around there 2 and a half grams per kilo of body weight and then my lean mass is probably high 80s so probably 87 something like that so I'm right just under that like kind of three grams per kilogram of body weight but again like I'm concerned about like how do I build the most muscle possible I think for the vast majority of people 1.6 gram per kilogram of body weight which is like 7 grams per pound perfectly appropriate and you're going to get the vast majority of protein by doing that
literature says you know 1.6 to 2 gam per kilogram body weight most literature tops out around that 1.6 number
1.6 gram per kilogram body weight
when you get up to that 1.6 or two grams per uh kilogram body weight you're probably 98 99% of the way there right and so the benefits going up more are so incremental you're never going to be able to really pick them out in a study
for most adults a protein intake in the range of 1.2 to 1.6 G per kilogram of body weight per day should be consumed to to support overall health
people meeting, it's it's hard for some people to take in 1.6 g per kilogram body weight or more.
I would say at least 1.6 um grams per kilogram body weight per day. Probably closer to two to be honest if you're actually skipping meals.