Should I eat more protein?

Our read is that increasing protein intake beyond the Recommended Dietary Allowance (RDA) is beneficial for body weight management, appetite control, bone strength, and muscle mass, especially for older adults, those recovering from injury, bodybuilders, athletes, and growing individuals, according to Peter Attia.

Andrew Huberman and Rhonda Patrick recommend a protein intake goal of approximately 1 gram per kilogram of body weight, with total daily protein intake being more critical for muscle protein synthesis than timing, as noted by Peter Attia, Andrew Huberman, Rhonda Patrick, and Paul Saladino.

However, excessively high protein intake, particularly from meat-based diets, can inhibit autophagy and potentially be detrimental to longevity, according to David Sinclair.

A protein intake goal of approximately 1 gram per kilogram of body weight is recommended by Andrew Huberman and Rhonda Patrick. Andrew Huberman eats meat about once a day, typically for lunch or breakfast, and prefers high-quality, humanely raised meat. Peter Attia prioritizes protein intake over carbohydrate and fat intake in his dietary planning. Breakfast may be the most important protein dose of the day due to the preceding fasting period, according to Peter Attia. For individuals with insulin resistance and high-intensity training, Paul Saladino suggests consuming significantly higher protein, keeping carbohydrates low, and potentially using glutamine supplements.

• 01The body synthesizes approximately 300 grams of protein daily and recycles about 230 grams of amino acids, requiring only about 70 grams of dietary protein intake, according to Rhonda Patrick and Paul Saladino.
• 02Andrew Huberman eats meat about once a day, typically for lunch or breakfast, and prefers high-quality, humanely raised meat, as stated by Andrew Huberman.
• 03Some individuals on a carnivore diet may be nearing the liver's capacity to convert nitrogen into urea, potentially feeling better with more fat intake, according to Paul Saladino.
• 04The negative perception of animal protein's impact on longevity is often based on high consumption of processed meats rather than lean cuts, and is associated with lower intake of fruits and vegetables, as noted by Peter Attia.
• 05Protein digestion begins in the stomach with acid, leading to clotting, and continues in the duodenum with enzymes that break down protein into amino acids and potentially oligopeptides and tripeptides, according to Peter Attia.
• 06A protein intake goal of approximately 1 gram per kilogram of body weight is recommended by Andrew Huberman and Rhonda Patrick.
• 07Individuals with insulin resistance and high-intensity training should consume significantly higher protein, keep carbohydrates low, and potentially use glutamine supplements, according to Paul Saladino.
• 08Meat-eaters who followed a healthy lifestyle had the same all-cause mortality rate as vegans, as stated by Peter Attia.
• 09Obtaining 2.6 grams of leucine from plant-based foods like lentils or beans requires consuming nearly half a pound of these foods, according to Paul Saladino.
• 10Plant-based proteins have lower bioavailability and a lower quantity of essential amino acids like leucine, lysine, and methionine compared to animal-based proteins, as noted by Peter Attia and Rhonda Patrick.
• 11Factors like chewing and food intake become more relevant for protein synthesis when total food intake is very low or in individuals who are anabolically resistant, according to Rhonda Patrick.
• 12Higher protein intake than the RDA is beneficial for body weight management, appetite control, bone strength, and muscle mass, especially for older adults, those recovering from injury, bodybuilders, athletes, and growing individuals, as stated by Peter Attia.
• 13In a 12-week study, vegans and omnivores on a resistance training regimen with optimized protein intake showed no significant differences in muscle size and strength gains, according to Andrew Huberman and Rhonda Patrick.
• 14Total daily protein intake is more critical for muscle protein synthesis than the timing of protein consumption, especially for non-elite athletes, as noted by Peter Attia, Andrew Huberman, Rhonda Patrick, and Paul Saladino.

Peter Attia states that carbohydrate is not necessary with protein for enhanced anabolism. Paul Saladino suggests that improving digestion is more beneficial than increasing protein intake when digestion is poor. Peter Attia notes that muscle protein synthesis is not stimulated by consuming small, frequent protein meals of 15g throughout the day, even if total daily protein intake is adequate. Paul Saladino warns that consuming excessive protein may lead to a rise in fasting glucose and hemoglobin A1c, and a decrease in arginine levels. David Sinclair cautions that excessively high protein intake, particularly from meat-based diets, can inhibit autophagy and potentially be detrimental to longevity. Paul Saladino also states that plant-based diets may be nutrient-poor and provide inadequate protein for muscle protein synthesis, despite potentially improving insulin sensitivity. Peter Attia and Paul Saladino agree that the RDA for protein for a 70kg male is 56 grams per day, which is insufficient to maintain muscle mass, bone density, and overall function. Peter Attia and Rhonda Patrick also note that the current Recommended Dietary Allowance (RDA) for protein is too low because it was based on methods that underestimated amino acid losses.

It is uncertain whether a minimum protein intake of 20-30 grams per sitting is required to stimulate anabolism, according to Peter Attia. Peter Attia, Andrew Huberman, and Rhonda Patrick suggest there may not be a definitive upper limit to protein intake beyond which benefits cease, but gains become marginal. The definitive answer on optimal protein intake, particularly regarding long-term effects, is not yet known, as stated by Peter Attia. The risk of cancer associated with higher protein intake in humans has not been clearly quantified and may be less significant than sarcopenia risk, according to Peter Attia. Paul Saladino notes that the optimal protein intake for athletes may be lower than 1.4-1.2 grams per pound of body weight and varies by individual factors. Peter Attia also mentions that leucine timing may influence muscle protein synthesis and the difference between plant and animal protein utilization. Rhonda Patrick states that the impact of protein ingestion on tissues other than muscle is not well understood. Peter Attia notes a lack of rigorous trials demonstrating adverse effects from exceeding specific protein intake limits.