Rankings / Essentials — Nutrients
Protein intake
Essentials · Macronutrient
Tier S
What this is
RDA of 0.8 g/kg is a minimum to prevent deficiency, not an optimum. Older adults benefit from higher intake to combat sarcopenia.
Mechanism
Provides amino acids for muscle protein synthesis; satiety signaling; preserves lean mass during weight loss and aging
Dose & route
1.2-1.6 g/kg/day for active adults; up to 2.0+ g/kg for resistance trainees; ~30-40g per meal
Citations
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8978023/
- https://bjsm.bmj.com/content/52/6/376
- https://www.sciencedirect.com/science/article/abs/pii/S2405457724001761
- https://pubmed.ncbi.nlm.nih.gov/41978913/
- https://doi.org/10.5281/zenodo.20101309
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.