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I would enter something like "study daily protein intake weight lifting". Top article is this: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ https://ww

I would enter something like "study daily protein intake weight lifting". Top article is this: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ which says that intake below 1.6g/kg increases results, and effect is diminished above that number. Peer reviewed studies are the best source of truth we have on this topic. Also they are obviously not perfect.

hombre_fatal 3y ago
(btw, 1.6g/kg is 0.725g/lb, so still 73% of the person above's recommendation and only for hypertrophy results) The person I replied to isn't talking about weight lifting nor optimizing hypertrophy. The actual context was weight management and satiety. > Notably just about the entire developed world is protein deficient. Factor in the DIAAS score [1] and the entire developed world is plainly malnourished as far as protein goes. [...] Even if somebody isn't working out, bumping up the protein (and protein quality) would almost certainly show great things. I went from relying on intermittent fasting and some fairly cautious eating to maintain my weight, to a "diet" that culminates in "Oh god, I just can't eat anymore!" owing to nothing but dramatic shifts in my protein (and protein quality) intake. If people are already getting enough protein, I don't see how macronutrient fixation will help with weight loss. My own suspicion is that most people who are overweight probably need to replace less satiating foods like refined grains with more satiating foods like legumes, potatoes, whole grains, veg/fruits or anything more satiating than the food they are replacing on this index: http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDWText/TextElemente/Ernaehrungswissenschaft/Naehrstoffe/Saettigung_Lebensmittel_Satiety_Index.pdf http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDW... Meat is also more satiating than refined grains, but it's clear just looking at the satiety food index that satiety isn't directed by one magical macronutrient, yet the commenter above seems to purport that it's the case.
- riku_iki 3y ago
  > If people are already getting enough protein they likely defined "enough" as maintenance level for average american: overweight and low active. To maintain healthy weight in long term with office job, person needs to actively exercise, and supply body with nutrition to exercise. Otherwise, methabolism will slow down, and likely overall health degradation will be observed. > with more satiating foods correct, and high protein food has high satiety index.
  - hombre_fatal 3y ago
    This seems like quite a stretch. 1. Daily protein intake for someone is directed by their body today, not what their body might be in the future nor what their body could be. 2. Daily protein intake isn't based on tiny hypertrophic optimizations even for athletes, so it's weird to double down that this would apply to average people. Here's a morsel from your own study: > However, even a 100 kg athlete can satisfy his/her daily protein requirements by consuming ~30 g of protein at each meal, which aligns with the per meal recommendations of 0.24–0.30 g/kg 0.24-0.30g/kg (0.11-0.14g/lb) is quite below 1.6g/kg (0.725g/lb). Don't you have to bite the bullet here?
    - riku_iki 3y ago
      > 0.24-0.30g/kg (0.11-0.14g/lb) is quite below 1.6g/kg (0.725g/lb). 0.30g/kg is per meal, and they say meals should be taken every 3-5h, so I guess there are multiple meals per day.
  - deleted 3y ago
    [deleted]

hombre_fatal 3y ago

(btw, 1.6g/kg is 0.725g/lb, so still 73% of the person above's recommendation and only for hypertrophy results) The person I replied to isn't talking about weight lifting nor optimizing hypertrophy. The actual context was weight management and satiety. > Notably just about the entire developed world is protein deficient. Factor in the DIAAS score [1] and the entire developed world is plainly malnourished as far as protein goes. [...] Even if somebody isn't working out, bumping up the protein (and protein quality) would almost certainly show great things. I went from relying on intermittent fasting and some fairly cautious eating to maintain my weight, to a "diet" that culminates in "Oh god, I just can't eat anymore!" owing to nothing but dramatic shifts in my protein (and protein quality) intake. If people are already getting enough protein, I don't see how macronutrient fixation will help with weight loss. My own suspicion is that most people who are overweight probably need to replace less satiating foods like refined grains with more satiating foods like legumes, potatoes, whole grains, veg/fruits or anything more satiating than the food they are replacing on this index: http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDWText/TextElemente/Ernaehrungswissenschaft/Naehrstoffe/Saettigung_Lebensmittel_Satiety_Index.pdf http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDW... Meat is also more satiating than refined grains, but it's clear just looking at the satiety food index that satiety isn't directed by one magical macronutrient, yet the commenter above seems to purport that it's the case.

riku_iki 3y ago
> If people are already getting enough protein they likely defined "enough" as maintenance level for average american: overweight and low active. To maintain healthy weight in long term with office job, person needs to actively exercise, and supply body with nutrition to exercise. Otherwise, methabolism will slow down, and likely overall health degradation will be observed. > with more satiating foods correct, and high protein food has high satiety index.
- hombre_fatal 3y ago
  This seems like quite a stretch. 1. Daily protein intake for someone is directed by their body today, not what their body might be in the future nor what their body could be. 2. Daily protein intake isn't based on tiny hypertrophic optimizations even for athletes, so it's weird to double down that this would apply to average people. Here's a morsel from your own study: > However, even a 100 kg athlete can satisfy his/her daily protein requirements by consuming ~30 g of protein at each meal, which aligns with the per meal recommendations of 0.24–0.30 g/kg 0.24-0.30g/kg (0.11-0.14g/lb) is quite below 1.6g/kg (0.725g/lb). Don't you have to bite the bullet here?
  - riku_iki 3y ago
    > 0.24-0.30g/kg (0.11-0.14g/lb) is quite below 1.6g/kg (0.725g/lb). 0.30g/kg is per meal, and they say meals should be taken every 3-5h, so I guess there are multiple meals per day.
- deleted 3y ago
  [deleted]