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Weekly · Sunday Morning

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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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How much protein/Creatine do we really need? — Whalespan

Content›Video›How much protein/Creatine do…

How much protein/Creatine do we really need?

Paul Saladino9m · 2022-04-22

Claims Made

23

Claims Supported

19

Support Rate

83%

Support rate

19 of 23 claims supported

19 supported4 partial / not

Claims from this content

18

✓Well SupportedFor general overall health, a daily creatine dose of approximately 0.1 g per kilogram of body weight is recommended.✓Well SupportedPaul Saladino feels best when consuming approximately 220-240 grams of protein per day, which is about two pounds of meat plus a few ounces of organs.✓Well SupportedA 120 lb woman should consume approximately 120g of protein daily, achievable through a diet including eggs, Parmesan cheese, raw milk, and burger patties.✓Well SupportedThe minimal protein requirement is generally considered to be 0.66 to 0.8 grams per kilogram of body weight per day.Partially Supported

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The body synthesizes approximately one gram of creatine per day.

✓Well SupportedA protein intake target of 130 to 150 grams per day is recommended for a 150 lb individual aiming for aggressive fat loss, considering protein's higher thermic effect.

✓Well SupportedProtein intake calculations for obese individuals should be based on goal weight, while healthy individuals should use actual body weight.

◐Partially SupportedOptimal creatine levels should be a central component of every healthy diet.

◐Partially SupportedAdequate protein intake is critical for bone health, muscle and tendon health, and resilience to injury as individuals age.

◐Partially SupportedCreatine loading can increase muscle total creatine stores to approximately 140 millimole/kg dry weight, with loading combined with carbohydrates or carbohydrates and protein potentially reaching 155 millimole/kg dry weight.

◐Partially SupportedCreatine supplementation can indicate the optimal amount of meat for humans.

◐Partially SupportedHigher total creatine stores in muscle are desirable for optimal performance.

✓Well SupportedA 2017 review concluded that creatine may aid in the prevention and recovery from injury.

◐Partially SupportedCreatine is stored in muscles as phosphocreatine, which donates a phosphate group to ADP to regenerate ATP, providing fast energy for explosive muscle movements.

◐Partially SupportedVegetarians have lower muscle creatine stores (around 100 mmol/kg dry weight) compared to non-vegetarians (around 120 mmol/kg dry weight).

◐Partially SupportedA 200-pound man should consume a minimum of 200 grams of protein per day, potentially up to 250-260 grams for optimal health.

◐Partially SupportedA 72-year-old, 115-pound woman should aim for at least one pound of meat per day for protein intake to support health.

✕Not SupportedFalling below optimal creatine stores by consuming less than one gram of protein per pound of body weight can compromise performance, recovery, rehabilitation, and potentially long-term longevity and aging.