I was looking for help understanding protein intake information
After reading the protein article I am a bit confused at how the recommendations apply to me. The recommendations read as
" 1. Protein intakes of 1.3-2.2 g/kg/day are likely more than adequate for most individuals, especially among those who are gaining or maintaining weight.
2. Higher protein intakes of 2.3–3.1 g/kg/day may be beneficial for those who are lean and actively losing weight, and/or who are training vigorously 5 times or more per week, and/or who have conditions that produce marked anabolic resistance."
My current body weight is 205 lbs 92kg. My body fat is 21.7 (April 8th via Dexa scan).
I am currently running hypertrophy 1. My goals are hypertrophy and I would like to get body fat percentage down to closer to 15%.
So when I look at protein intake am i looking in the 1.3-2.2 g range or the 2.3–3.1 range?
Thank you!
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I think the higher protein intakes are most beneficial when people are < 10-12% body fat (for men) and are training about 2x as much as you are right now. I think the article-recommended 1.6g/kg/d would be sufficient, but if you wanted to eat a bit more, that’d be fine too!
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Awesome, thank you for the information.
I understand that protein sources aren’t important as long as you’re getting sufficient protein, i.e. 1.6g/kg/d. But can you get by with less by using high quality protein? Specifically, say, would three servings per day of Whey Rx be sufficient?
That’d be 60g of protein, which I don’t think is sufficient for maximizing training adaptations like strength, size, and cardiorespiratory fitness.
If forced to answer this question, I’d guess that ~ 1.0 g/kg/d of “high-quality” protein would be enough, as an individual will be getting “trace” proteins from the carbohydrate and fat sources. I would not try to consume whey only for a protein source for a long period of time. I also wouldn’t generally recommend consuming < 1.4-1.6 g/kg/d of (total) protein.