26. How much protein should I eat in a day?
Episode description
Whether you’re trying to lose weight, gain muscle, or optimize your health, protein plays a critical role in your body and all of those goals. But with the abundance of information out there, it can be confusing trying to understand how much protein you should consume on a daily basis to account for your individual context and goals. In this episode, Mark looks at what research recommends as protein targets for various goals and contexts.
Below are the studies from which protein recommendations are drawn:
Optimal Health - PMID: 26960445
Weight/Fat Loss - PMIDs: 25489333, 19640952; 11838888; 20565999; 8862477; 15466943; 20847729; 16002798
Muscle Gain - PMID: 29414855
Body Builders - PMID: 32148575
Athletes - PMID: 7550257
Pregnancy - PMID: 27422521
Breastfeeding - Dietary Reference Intakes, pg. 659
Elderly Adults - PMID: 16886097
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Theme song, Thinkin' Bout Food, courtesy of Happy Pill.