Should I eat 1g of protein per pound?

Getting enough protein is important for building and maintaining muscle mass, strength, and performance. Many athletes and gym-goers wonder if they should consume 1 gram of protein per pound of body weight (1g/lb) daily for optimal results.

Quick Answers

Here are some quick answers to common questions around protein intake:

  • Most research suggests 0.6g – 0.8g per pound is sufficient for building muscle in trained individuals.
  • 1g per pound or more can be beneficial for strength athletes, people cutting weight, and maximizing muscle growth.
  • Going above 1g per pound has not been shown to further increase muscle growth in most cases.
  • Daily protein intake should be spread out over 3-4 meals containing at least 20-40g of protein each.
  • Whey, casein, chicken, beef, fish, eggs, and dairy are excellent protein sources.
  • Older adults likely need more total protein due to anabolic resistance.
  • The optimal protein requirement depends on many factors like age, training status, calorie intake, and goals.

What Does the Research Say?

Current research on protein intake provides us with estimates for the optimal amount of protein for different goals:

  • 0.36g per pound (0.8g/kg): The RDA minimum for protein is set at 0.36g per pound (0.8g/kg) of body weight. This amount prevents deficiency and meets the needs of most sedentary or lightly active people.
  • 0.5-0.6g per pound (1.1-1.3g/kg): This is estimated to meet protein needs for most exercising individuals and athletes. It’s sufficient to build and maintain muscle mass while performing endurance and resistance training.
  • 0.6-0.8g per pound (1.3-1.7g/kg): Research suggests this has benefits for building muscle with resistance training. It provides a good amount of protein while leaving room for sufficient carbs.
  • 0.8-1g per pound (1.7-2.2g/kg): The higher end of this range is optimal for strength athletes, bodybuilders and people on low-calorie diets attempting to lose fat while maintaining lean body mass. Muscle growth may continue to increase up to 1g per pound.
  • Over 1g per pound (2.2g/kg): Research has not demonstrated that consuming more than 1g per pound provides benefits for further increasing muscle mass. The body will use excess protein for energy or fat storage.

Based on these estimates, a daily intake of 0.6-1g per pound covers the needs of most active individuals and provides optimal protein for building muscle with strength training.

Is 1g per Pound Necessary?

Consuming 1 gram per pound is probably more protein than necessary for most people.
Here are some reasons why you likely do not need this much:

  • The body can only utilize a limited amount of protein for muscle-building at one time. Most research finds no benefits over 0.8g per pound.
  • Excess protein does not get used for muscle growth. It simply gets converted to carbs or fat.
  • This level of intake requires structuring your entire diet around high-protein foods.
  • Some people find it difficult to eat this much protein daily through whole food sources alone.

With that said, active individuals trying to build muscle while losing fat may benefit from protein intakes approaching 1g per pound. Strength athletes like powerlifters and bodybuilders may also require more protein to support muscle recovery and growth.

Benefits of Higher Protein Intakes

Here are some benefits associated with protein intakes at or above 1g per pound:

  • Increased muscle protein synthesis: Higher protein stimulates greater MPS rates to facilitate muscle repair and growth compared to lower intakes.
  • Improved recovery: More protein provides the amino acids needed to heal and recuperate from demanding strength training.
  • Retained lean mass: Higher protein can help maintain muscle and strength while cutting calories to shed fat.
  • Improved satiety: Eating more protein increases feelings of fullness compared to carbs or fat, which can aid weight loss.

However, studies suggest the increase in muscle growth is modest past 0.8g per pound and plateaus around 1g per pound.

Potential Downsides of Too Much Protein

Although protein is vital, there are some potential downsides of consuming very high protein intakes over 1g per pound for extended periods:

  • Lack of carbs: Dietary protein must displace other macros. Less carbs can negatively impact performance and training quality.
  • Lack of dietary fat: Low fat diets may affect hormone levels since fat provides raw materials for hormone production.
  • Cost: Getting 1g per pound or more daily can increase food costs substantially.
  • Gastrointestinal issues: Too much protein can cause bloating, gas, diarrhea and constipation in some people.
  • Stressed kidneys: High protein intakes may burden the kidneys, but this is only a concern for those with pre-existing kidney conditions.

For healthy individuals, higher protein intakes up to 1g per pound appear safe. But chronically exceeding this amount or your needs could lead to adverse effects.

Optimal Timing and Distribution

In addition to how much total protein you consume daily, the timing and distribution of protein also matter:

  • Spread protein intake out over 3-4 meals containing at least 20-40g protein each.
  • Eat some protein (10-20g) before and after workouts to support muscle repair and growth.
  • Evenly distribute protein at meals and snacks throughout the day.
  • Casein or whey protein before bed can aid overnight muscle recovery.

This pattern provides your muscles with a steady supply of amino acids to maximize the muscle protein synthetic response from your workouts and protein intake.

Best Protein Food Sources

To meet higher protein needs, focus on getting protein from healthy whole foods whenever possible. Here are excellent high-protein options:

  • Lean meats: Chicken, turkey, beef, pork
  • Fish: Salmon, tilapia, cod, tuna
  • Eggs: Whole eggs and egg whites
  • Dairy: Milk, Greek yogurt, cottage cheese
  • Protein powder: Whey, casein, soy, pea
  • Beans, lentils, legumes
  • Nuts and nut butters

Combining these protein-rich foods allows you to hit higher protein targets without relying solely on powders.

Should You Eat 1g per Pound?

Here are some key takeaways on what to consider when determining your optimal protein intake:

  • Most research suggests active individuals only need 0.6 – 0.8g per pound to build muscle from training.
  • Intakes up to around 1g per pound provide maximum benefit for muscle growth with strength training.
  • Higher protein intakes above 1g per pound have not been shown to build more muscle for most people.
  • Strength athletes, hardcore bodybuilders, and those cutting calories may benefit from up to 1g per pound.
  • Spread protein intake throughout the day over 3-4 meals with at least 20g per meal.

While 1 gram per pound is a simple number to remember, most people will see optimal results consuming 0.6 – 0.8 grams per pound. Consider your individual needs and adjust protein intake based on training goals, diet, and response.

Conclusion

Research indicates protein needs for active individuals are no more than 1g per pound daily. Consuming 0.6 – 0.8g per pound provides enough to increase strength and maintain and build muscle for most exercising regularly.

Intakes up to 1g per pound can maximize the muscle-building response from training, especially in athletes and those aiming to gain muscle while shedding fat. But most people will see benefits plateauing around 0.8g per pound.

Spread total protein intake over 3-4 meals containing at least 20g, and include a protein source around workouts. Focus on getting protein from whole foods like meat, dairy, fish and eggs while supplementing with protein powder as needed.

Consider your individual needs, goals, and response, but evidence suggests protein intakes up to around 1g per pound are optimal for those doing intense training for muscle gain and strength.

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