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.
The RDA for Lucine which is that essential amino acid meaning we cannot make it we must get it from the diet is set at 2.7 gram per day that's a trivial amount that is a trivial amount and 2.7 gram 2 total per day per day and one must understand that this came from nitrogen balance studies and typically those are young men 18-year-old men that does not support healthy aging or anyone that is struggling with obesity or any kind of chronic illness or anything
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If you do the calculation for yourself, 100 to 110 mg per kilogram of leucine is required to optimize skeletal muscle health and protein synthesis.
"Although the RDA for protein of 0.8 g per kilogram body weight is adequate to avoid obvious inadequacies, multiple studies provide evidence that many adults may benefit from protein quantity, quality, and distribution beyond guidelines currently defined by the RDA. Further, the dietary requirement for protein is a surrogate for the constituent amino acids, in particular, the nine considered to be indispensable. Leucine provides an important example of an essential amino acid where the RDA of 42 mg per kilogram body weight is significantly less than the 100 to 110 mg per kilogram required to optimize metabolic regulation and skeletal muscle protein synthesis."
Lucine provides an important example of an essential amino acid where the RDA is 42 milligrams per kilogram body weight and that is significantly less than the 100 to 110 milligrams per kilogram required to optimize metabolic regulation and skeletal muscle protein synthesis
if you limit the amount of Lucine in your diet you will not have optimal muscle protein synthesis and that will mean inadequate or suboptimal metabolic health because your muscle is the snc for glucose it is where your metabolic health is centered you must get enough protein
the rda says i'm crazy right the recommended daily allowance of protein is 0.8 grams per kilogram right which is less than half of what i would consume
oh oh I see so you even start to see that at such a low basically at the Rd once you pass the RDA you'll probably just start to oxidize amino acids
we will critically examine current protein recommendations challenging the adequacy of the RDA of 0.8 G per kilogram body weight drawing on the latest research we discuss why higher intakes ranging from 1.2 to 1.6 grams per kilogram are more beneficial for General Health and why up to two grams or higher may be best for body recomposition