Protein post #2: How much? The protein RDA (~0.8 g/kg/day) reflects the minimum intake needed to avoid net protein loss. It does not define what’s required to support muscle when demand is higher. When outcomes like muscle protein synthesis, strength, and lean mass retention are examined, optimal intakes consistently sit above the RDA. Across resistance training and healthy adult populations, this typically falls around 1.6 g/kg/day, with higher intakes often required as training load increases
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