zlacker

>>atestu+(OP)
I liked the new guidelines given here [1]. However, I disagree with the protein target recommendation. Feels way too much for a normal healthy adult with reasonable activity.

> Protein target: 1.2–1.6 grams per kilogram of body weight per day.

[1]: https://cdn.realfood.gov/Daily%20Serving%20Sizes.pdf

>>Minima+Ba1
Agreed, this protein target is high for likely many people.

Results from this meta-analysis [1] says

> protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET [resistance exercise training]-induced gains in FFM [fat-free mass].

Said more plainly: if you're working out to gain muscle, anything more than 1.6g/kg/day won't help your muscle gains.

For those curious about why, see Figure 5. Americans also get too much protein already, ~20% more than recommended [2]. There are negative effects from too much protein (~>2g/kg/day) like kidney stones, heart disease, colon cancer [3]. Going back to the 1.2-1.6 g/kg/day range, this can be a good range if you're already working out, so get out there and walk/run/weight lift/swim/bike!

[1]: https://bjsm.bmj.com/content/bjsports/52/6/376.full.pdf

[2]: https://hsph.harvard.edu/news/protein-is-important-but-were-...

[3]: https://www.health.harvard.edu/nutrition/when-it-comes-to-pr...