The present Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of physique weight per day, however that quantity estimates the minimum1 amount1 of protein you want to eat to keep away from nitrogen imbalance and muscle loss. And as Layman beforehand tells mbg for our 2023 Wellness Trends: “Nobody I know is after minimum health. We’re after optimum health.”
Plus, that “0.8 gram per kilogram of body weight” turns into a bit troublesome to visualise. That’s why Layman makes it easy by recommending a minimum of 100 grams of protein per day, throughout the board: “We find from a metabolic standpoint, working predominantly with women, that if they get below 100 grams per day, they lose most of the benefits of protein: fatty acid metabolism, insulin sensitivity, weight loss, satiety,” he says. “All of these ‘grams per kilogram’ and stuff I think people just find confusing.”
So he attracts a tough line within the sand with regards to protein consumption: “If you’re worried about general health, you should be above 100 [grams],” Layman continues. Of course, that particular quantity could fluctuate relying in your top, weight, and life-style. “If you’re an athlete that weighs 200+ pounds, you’re probably going to want to be in the 160 [gram] range,” he provides. (*3*)