Macro partitioning
Current U.S. Recommended Dietary Allowance (RDA) for protein (0.8 g/kg/day) is likely insufficient for older adults, athletes, and pregnant/lactating women, as newer methodologies (IAAO) and functional outcome studies suggest higher intakes (1.2–2.6 g/kg/day) are required for optimal health and physical function.
If you are over 65, an athlete, or pregnant, aim for more protein than the standard 0.8g/kg. Target 1.2-1.6g/kg for older adults to protect muscle, and up to 1.6-2.0g/kg for athletes. Distribute this protein evenly across meals to maximize muscle synthesis.
The empirical estimates, theoretical calculations and clinical functional outcomes converge on a similar theme, that recommendations for intake of protein and some amino acids may be too low in several populations, including for older adults (≥65 years), pregnant and lactating women, and healthy children older than 3 years.
Why this rating
The paper synthesizes multiple high-quality lines of evidence including meta-analyses, IAAO studies, and longitudinal observational data, though it is a review rather than a single primary trial.
Source
Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake?
Mary Weiler et al. · Nutrients · 2023
DOI 10.3390/nu15040838
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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