It's no wonder I get asked this question a lot as there are so many bits of conflicting and varied information out there. Let's start with the RNI (recommendations) for adults aged 19-50 (not including pregnant or breastfeeding women)
Adults will get a lot more protein than the RNI per day (men approx 88g/women 64g). This is where most of the confusion lies. These figures are the amount you need to survive and function and not based on your goals or activity levels. Generally, the quality and source of protein in most peoples diets is poor.
There was a recent 'protein summit' in Washington, D.C. where over 40 nutrition scientists gathered to discuss protein and human health. Although the summit was sponsored by animal-based food industry groups, it did produce an independent report that was published in the 'American Journal of Clinical Nutrition'. (1)
Based on all the research presented at the summit it was agreed that you could actually aim to consume up to twice the RDA (American daily guidelines which are pretty much the same as ours)
This is about 15% to 25% of daily calories from protein, depending on your sex, age or activity levels.
The debate goes on...and on...and on...
All I can do is tell you from experience what I've found to work with clients.
If you want to lose body fat and keep or increase lean muscle. Here are my simple guidelines.
Keep things simple but be consistent!
Stop guessing & start progressing...✌️
Author, Nick Lower
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