7 ms·

Let’s be clear then: Absolute minimum requirement for a sedentary person: .8 g/kg of body weight (not recommended). Optimum for muscle building: 2.2 g/kg Wha

Let’s be clear then: Absolute minimum requirement for a sedentary person: .8 g/kg of body weight (not recommended). Optimum for muscle building: 2.2 g/kg What I’m talking about: 1.1g/kg and up is probably fine. What about this do you take issue with? “High” and “low” are extremely vague. Edit: erroneously wrote .36 g/kg, when it should have been .8. .36 is g/lb

nradov 4y ago
Listen to the interview that I linked above. It's long but seriously worth the time. I can't boil down Don Layman's research to a short comment without losing essential information. 90%+ of people ought to be building lean muscle even if they don't care about sports or aesthetics. This is essential for having a healthy endocrine system and stabilizing joints in order to prevent injuries. https://www.gabriellereece.com/muscle-as-the-cornerstone-of-longevity-optimizing-strength-for-disease-prevention-with-dr-gabrielle-lyon/ https://www.gabriellereece.com/muscle-as-the-cornerstone-of-...
incrudible 4y ago
The takeaway from the article is that one must not just look at the numbers on the package but also consider bioavailability.
- boston_clone 4y ago
  The actual conclusions from the article are primarily about zinc and iron, not protein.
stepbeek 4y ago
I aim for 1.5g/kg and don’t eat meat most days. I need to actively plan to meet that protein intake. I don’t use meat substitutes if I can help it, but they do make it significantly easier to get protein.
- forgetfulness 4y ago
  Getting enough protein to meet the needs to sustain exercise is pretty awkward without substitutes in our sedentary lives. It'd have probably been easier to manage when we didn't have to put hours of intense exercise in bursts to compensate for working in offices and stores, and instead did physical labor. Eating lots of legumes and groats to fulfill protein needs is more viable if the calories are needed for your daily labor, then the starches are an upside. Tofu fortunately makes things easier, but it's not always readily available in many places where its consumption wasn't a cultural practice already. Still, you've got to pay attention to eating some protein in every meal, and if you're in the West and similar (Latin America will have many of the same patterns, but I'll always find it weird it's not considered "Western" culturally despite being an offshoot of Spain), you may have to deviate plenty from the diet of your culture.
  - stepbeek 4y ago
    I eat 3,000-4,000 calories/day (I’m reasonably lean at 105kg body weight). Eating that many legumes just leads to bloating in my experience, which makes getting enough protein entirely from that source tricky. I’ve done it, but I found it impacted sleep quality. I’ve found a liter of chocolate milk after training to be the best low-cost solution to topping off protein. My gym-bro understanding of metabolism justifies this as a way to replenish glycogen post-workout.

nradov 4y ago

Listen to the interview that I linked above. It's long but seriously worth the time. I can't boil down Don Layman's research to a short comment without losing essential information. 90%+ of people ought to be building lean muscle even if they don't care about sports or aesthetics. This is essential for having a healthy endocrine system and stabilizing joints in order to prevent injuries. https://www.gabriellereece.com/muscle-as-the-cornerstone-of-longevity-optimizing-strength-for-disease-prevention-with-dr-gabrielle-lyon/ https://www.gabriellereece.com/muscle-as-the-cornerstone-of-...

incrudible 4y ago

The takeaway from the article is that one must not just look at the numbers on the package but also consider bioavailability.

boston_clone 4y ago
The actual conclusions from the article are primarily about zinc and iron, not protein.

stepbeek 4y ago

I aim for 1.5g/kg and don’t eat meat most days. I need to actively plan to meet that protein intake. I don’t use meat substitutes if I can help it, but they do make it significantly easier to get protein.

forgetfulness 4y ago
Getting enough protein to meet the needs to sustain exercise is pretty awkward without substitutes in our sedentary lives. It'd have probably been easier to manage when we didn't have to put hours of intense exercise in bursts to compensate for working in offices and stores, and instead did physical labor. Eating lots of legumes and groats to fulfill protein needs is more viable if the calories are needed for your daily labor, then the starches are an upside. Tofu fortunately makes things easier, but it's not always readily available in many places where its consumption wasn't a cultural practice already. Still, you've got to pay attention to eating some protein in every meal, and if you're in the West and similar (Latin America will have many of the same patterns, but I'll always find it weird it's not considered "Western" culturally despite being an offshoot of Spain), you may have to deviate plenty from the diet of your culture.
- stepbeek 4y ago
  I eat 3,000-4,000 calories/day (I’m reasonably lean at 105kg body weight). Eating that many legumes just leads to bloating in my experience, which makes getting enough protein entirely from that source tricky. I’ve done it, but I found it impacted sleep quality. I’ve found a liter of chocolate milk after training to be the best low-cost solution to topping off protein. My gym-bro understanding of metabolism justifies this as a way to replenish glycogen post-workout.