Truly shocked by the research above. Another reminder of just how far one drifts from the norm when getting enthusiastic about a particular topic. I really thought (despite personal experience to the contrary) that everyone knows cottage cheese is high protein and peanut butter has some protein, but not great macros (high fat:protein ratio).
I think we’ve drifted well away from the habits of normal consumers now, but I will add say that there seems to be some agreement that protein intake up to 1.6 grams per kilogram of body weight per day (g/kg/day) tends to maximize resistance exercise-induced gains in muscle mass.
There’s probably some room to lower that by looking for a point of decreasing marginal returns, but it seems to me that most weight lifters will target 1.6 + some safety margin that makes them feel good.
My main point here is that among weight lifters who are paying attention to science, there’s a very clear answer to how much protein we need (or choose to consume for gains).
I wonder what the optimal protein intake is for trying to increase power to mass ratio, which is the core thing the sports I do (running, climbing, and hiking) ask for. I do not think that gaining mass is the average health/fitness goal, nor obviously the right thing for most people. I’d bet that most Americans would put losing weight and aerobic capacity a fair bit higher.
Truly shocked by the research above. Another reminder of just how far one drifts from the norm when getting enthusiastic about a particular topic. I really thought (despite personal experience to the contrary) that everyone knows cottage cheese is high protein and peanut butter has some protein, but not great macros (high fat:protein ratio).
I think we’ve drifted well away from the habits of normal consumers now, but I will add say that there seems to be some agreement that protein intake up to 1.6 grams per kilogram of body weight per day (g/kg/day) tends to maximize resistance exercise-induced gains in muscle mass.
There’s probably some room to lower that by looking for a point of decreasing marginal returns, but it seems to me that most weight lifters will target 1.6 + some safety margin that makes them feel good.
My main point here is that among weight lifters who are paying attention to science, there’s a very clear answer to how much protein we need (or choose to consume for gains).
I wonder what the optimal protein intake is for trying to increase power to mass ratio, which is the core thing the sports I do (running, climbing, and hiking) ask for. I do not think that gaining mass is the average health/fitness goal, nor obviously the right thing for most people. I’d bet that most Americans would put losing weight and aerobic capacity a fair bit higher.