"So, what would I recommend today looking back on the last 5 years of research?
Well, based on everything, I think ~0.8-1g/lb (~1.8-2.2g/kg) is probably the highest intake you’ll benefit from in terms of enhancing strength or mass gains when you’re not in a deficit. Higher intakes are fine, but the only benefit would be for people who tend to overeat in the offseason and want to limit their calorie consumption to prevent excess fat gain.
While dieting, the jury is still out concerning whether there’s a benefit from an intake higher than 1.8-2.2g/kg for muscle retention. However, there probably are some benefits in terms of satiety and potentially mood. That said, I wouldn’t go too high, as excess protein can displace your caloric allotment for carbs and fat. Don’t throw the baby out with the bathwater and end up with a sub-par diet in terms of variety, micronutrient density, and adequate nutritional support for training. Thus, I’d cap dieting protein intake at ~2.8g/kg of total body mass, or roughly 1.3g/lb."
Full Article (It's Long) https://www.strongerbyscience.com/re...dying-protein/
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