Key insights

• 💡 New Japanese study challenges previous beliefs about protein intake for muscle building
• 📉 The study suggests diminishing returns after 1.6 grams/kg of body weight
• 📈 Higher protein intake led to a substantial 40% increase in growth
• 🔍 Around 20% of studies had a protein intake in excess of one gram per pound
• 💪 Practical recommendation of around 0.8 grams of protein per pound for average individuals
• 🌱 Quality of protein sources may not matter much at 1.3g per pound
• 👴 Elderly lifters and plant-based individuals may need to increase their protein intake by around 20%
• 🔬 Further research on protein intake exceeding 1.3 grams per pound is needed

Q&A

• Does the quality of protein sources matter for individuals consuming 1.3 grams per pound?

  The quality of protein sources may not matter much if consuming 1.3 grams per pound. However, elderly lifters and plant-based individuals may need to increase their protein intake by around 20%. The focus for plant-based diets should be on ensuring adequate protein intake rather than the source's quality.

• What are the recommended protein intake levels for muscle building?

  The practical recommendation is around 0.8 grams of protein per pound for average individuals. For those aiming to maximize hypertrophy, the recommendation is 1 to 1.3 grams of protein per pound. However, further research is needed on protein intake exceeding 1.3 grams per pound.

• Are there concerns about the accuracy of reported protein intake in studies?

  Yes, the research suggests that protein intake may be higher than commonly reported in studies, with limitations in reporting accuracy. Around 20% of studies had a protein intake in excess of one gram per pound, potentially impacting dietary recommendations.

• How does the new research challenge the idea of diminishing returns in protein intake?

  The study suggests that the idea of diminishing returns beyond a certain level of protein intake is not as settled as commonly thought and challenges the notion of observed diminishing returns beyond 1.6 grams per kilogram of body weight.

• What are the key findings of the new metanalysis on protein intake?

  The newer metanalysis suggests diminishing returns after 1.6 grams of protein per kilogram of body weight, with more robust findings due to a larger and more diverse sample. It also indicates a substantial 40% increase in growth by increasing protein intake from the current recommendation to a higher level.

• How does the new Japanese study challenge the existing understanding of protein intake for muscle building?

  The new study from Japan may overturn much of the existing understanding about protein intake for muscle building by suggesting diminishing returns after 1.6 grams of protein per kilogram of body weight and incorporating research on non-lifters with adjusted confounding factors.

• What was the basis for previous recommendations on protein intake for muscle building?

  Previous recommendations were based on a review paper by Morton and colleagues from 2018, which had 1,200 citations and influenced the understanding of protein intake for muscle building.

• 00:00 New research from Japan may challenge widely held beliefs about protein intake for muscle building. Previous recommendations were based on a review paper by Morton and colleagues, but the new Japanese study may change the game.
• 03:08 New metanalysis challenges previous protein intake findings; suggests diminishing returns after 1.6 grams/kg of body weight; more robust research includes studies on non-lifters and adjusts for confounding factors.
• 06:12 The study on protein consumption shows that higher protein intake leads to more growth, with a substantial 40% increase by going from the current recommended intake to a much higher one. The findings challenge the idea of diminishing returns beyond a certain level of protein intake.
• 09:01 Research suggests that protein intake may be higher than commonly reported in studies, with some limitations in reporting accuracy. Around 20% of studies had a protein intake in excess of one gram per pound, potentially impacting dietary recommendations.
• 11:34 The importance of protein intake for muscle growth, the concept of diminishing returns, and the recommended protein intake for different individuals.
• 14:22 The quality of protein sources may not matter much if you're consuming 1.3g per pound, but elderly lifters and plant-based individuals may need to increase their protein intake by around 20%. Plant-based diets are common, and the focus should be on ensuring adequate protein intake rather than the source's quality.