Lecture on Protein Intake for Muscle Growth

Introduction

Discussion of a new paper that may challenge existing protein intake recommendations for muscle growth.
Reference to traditional protein intake guidelines and how they have evolved.

Traditional belief: 1 gram of protein per pound of body weight recommended for muscle growth.
Old gym lore exaggerated protein needs (e.g., 3 grams per pound).
Previous research (Helms and Menno Henselman) suggested lower protein intake might suffice.

A 2018 meta-analysis by Morton et al. suggested 1.6 grams per kilogram of body weight as optimal.
High citation count turned this study into a widely accepted benchmark.

Study Details:
- Included 72 studies, expanding on Morton's 50 studies.
- Analyzed both lifters and non-lifters.
- Adjusted for confounders like age, sex, and body weight gain.
Findings:
- Lifters benefit from up to 1.3 grams of protein per pound, with diminishing returns beyond 0.8 grams per pound.
- Non-lifters showed less pronounced benefits.
- Protein intake boosted lean body mass gains significantly.
- Underreporting in food diaries suggests actual protein intake might be higher than reported.

General Public:
- 0.8 grams per pound is a reasonable intake for growth at a lower cost.
- Protein can be expensive but is manageable with budget adjustments.
For Maximum Hypertrophy:
- 1 to 1.3 grams per pound for those seeking optimal growth.
- Current evidence supports this as the most effective range.

Older adults and vegans might need slightly higher intakes due to reduced protein sensitivity and quality of plant proteins.
Most people do not need to worry about protein source quality unless diet is very restricted.

While the paper suggests higher protein intake, more research is needed to explore beyond 1.3 grams per pound.
Clarification on terms like 'plant-based' vs. 'vegan' for dietary discussions.