Protein, By Goal

Summary

The 0.8 g/kg RDA prevents deficiency; it is not optimal. Performance, recomposition, and aging each shift the target upward.

Takeaway

Above ~1.6 g/kg, muscle protein synthesis plateaus in most adults; older adults benefit from the higher end.

Citations · 2

1. [01]
   Morton RW et al. (2018). A systematic review of protein supplementation on resistance training adaptations. British Journal of Sports Medicine. doi:10.1136/bjsports-2017-097608
   Source
2. [02]
   Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people. JAMDA. doi:10.1016/j.jamda.2013.05.021
   Source