Not exact matches
The current recommendation for
protein intake is 0.8 grams
per kilogram (or around 0.36 grams
per pound) of body mass
in generally healthy adults.
A general guideline is to take
in 0.8 grams of
protein for every
kilogram we weigh (that's roughly 0.36 grams of
protein per pound).
In the third group, the women ate a diet designed to help lose weight, but they consumed more protein, taking in 1.2 grams per kilogram of body weight, or almost 100 grams for that same 180 - pound woma
In the third group, the women ate a diet designed to help lose weight, but they consumed more
protein, taking
in 1.2 grams per kilogram of body weight, or almost 100 grams for that same 180 - pound woma
in 1.2 grams
per kilogram of body weight, or almost 100 grams for that same 180 - pound woman.
But
in general the current recommendation is 1.4 to 2.0 grams of
protein per kilogram (g / kg) of body weight — about 1 gram
per pound.
Among the four patients with the V30M mutation
in the group receiving 1.0 mg
per kilogram, there was a strong correlation between mutant and nonmutant transthyretin (Figure 1D), showing that both forms of the
protein were reduced to the same extent, with the same kinetics of lowering and recovery (data not shown).
For this goal, 30 chubby but otherwise healthy subjects were divided
in two groups and put on a relatively high -
protein diet (1.4 grams
per kilogram of body weight).
«Pre - and post-workout snacking doesn't vary that much... we generally recommend about 15 to 25 grams of
protein and one gram of carbs
per kilogram of body weight after a heavy training session — our bodies don't use any more than 25 grams of
protein in recovery and any extra will typically get stored as body weight.»
Writing
in the American Journal of Clinical Nutrition, Robert Wolfe, Ph.D., Chief of Metabolism and Professor of Biochemistry at the University of Texas Medical Branch, points out that «every 10 -
kilogram difference
in lean mass translates to a difference
in energy expenditure of 100 calories
per day, assuming a constant rate of
protein turnover.»
This study adds to a growing body of evidence that the standard recommendation of 0.8 grams
per kilogram of body weight
protein daily may not be enough to maintain lean body mass
in people over the age of 50, especially when research suggests older adults experience some degree of «anabolic resistance,» the reduced ability to respond to anabolic stimuli that promote muscle growth.
Eating more TOTAL dietary
protein (0.8 grams
per kilogram daily versus 1.5 grams
per kilogram daily) resulted
in greater muscle
protein synthesis
in these older adults.
A daily intake is proposed of 1.0 to 1.2 grams of
protein per kilogram of body weight as optimal for bone health and skeletal muscle
in older individuals not having impaired renal function.
In most cases, overweight dieters need to eat at least 1.4 - 1.6 grams of
protein per kilogram of body mass to avoid losing muscle.9, 17,19,21 That's about twice the RDI.
People don't think
in kilograms in the US, so, I think about a half a gram of
protein per pound of body weight.
One of the biggest arguments against
protein supplementation is that,
in theory, it's easy for people to consume enough
protein in their diets to meet the Recommended Daily Allowance (RDA) of.8 grams
per kilogram body weight.
For example,
in one study obese women ate 1.6 grams of
protein per kilogram of total body weight.
It seems lowering your
protein intake to one gram
per kilogram of lean body mass would likely achieve similar benefits as documented
in this featured study.
In this study, 16 older men and women were randomly allocated to a group made to increase their
protein intake from 0.85 grams
per kilogram of bodyweight, considered adequate, to 1.55 grams
per kilogram of bodyweight.
The rate of
protein use or destruction
in the body is about 0.33 grams of
protein for each
kilogram (2.2 pounds) of body weight
per day.4 The RDA amounts
in Table 1 refer to the
protein itself, not the food it is found
in — the actual weight of the
protein - containing food needs to be much higher since foods containing
protein also contain other nutrients.
According to research published
in 2018
in the «Journal of the International Society of Sports Nutrition,» female bodybuilders preparing for competition averaged between 2.7 and 2.8 grams of
protein per kilogram of bodyweight
per day.
It's a chart that shows as
protein increases from 1 gram
per kilogram of body weight to 2.1 grams
per kilogram of body weight, you see a significant increase
in the amount of calcium
in the urine.
In general, the recommendation is between 1.5 and 2 grams of
protein per kilogram body weight daily intake for fairly active people.
That amount is insufficient for sprinters, who should consume at least 1.8 grams of
protein per kilogram of body mass, according to a study
in the «Journal of Applied Physiology.»
In general, you should be shooting for.7 - 1.0 grams of
protein per kilogram of bodyweight.
So, it is clear that many of the detoxes out there can help you lose weight quickly, but to ensure that this weight loss comes from beneficial mechanisms such as fat loss, you will need to make sure that certain nutrients, like
protein, are taken
in adequate amounts (around 1.6 grams
per kilogram of bodyweight
per day).
Is it fact or fiction that muscle - building athletes require substantially more
protein than the average person (
in body building handbooks recommendations are given such as 1 gram
protein per pound of body weight
per day, which are much higher than the RDA of 0.8 grams
per kilogram of body weight
per day)?
Put simply you need to eat 5 times a day, consume 1.5 to 2 grams of
protein per kilogram that you weigh and take
in 500 calories
per day more than you need to maintain your present weight.
However, The Journal of Nutrition reported
in May 2013 that bumping up your
protein to 1.2 grams
per kilogram prevents your metabolism from slowing down when you're following a lower - calorie diet.
The Journal of Strength and Conditioning Research found that athletes should consume around 0.8 grams carbohydrate
per kilogram of body weight [about 55g for a 155 - pounder], and 0.4 g
protein per kg [30 grams
in the same example] every hour for four to six hours post-exercise.
Eat about 0.4 - 0.5 grams of high quality (high
in BCAA)
protein per kilogram of lean body mass
in your pre - and post-workout meal.
Lots of studies
in protein intake and longevity, again, typically, 1.2 grams
per kilograms.
In the second group, participants were fed a diet containing 0.8 grams of
protein per kilogram body weight.
In some studies on aging, risk of inflammatory disease has been shown to decrease with
protein intake of 1.0 - 1.5 grams
per kilogram of body weight.
In the third group, participants were fed a high -
protein diet containing 1.2 grams of
protein per kilogram body weight.
One measured fluid, electrolyte, and renal indices of hydration over eleven days of caffeine consumption
in human subjects, finding that doses of up to 6 mg caffeine
per kilogram of body weight had no effect on body mass, urine osmolality (urine concentration), urine specific gravity (concentration of excreted materials
in urine), urine color, urine volume, sodium excretion, potassium secretion, creatinine content, blood urea nitrogen (forms when
protein breaks down), and serum levels of sodium and potassium.
Safely eat up to 2.5 grams of
protein per kilogram of your body weight daily, suggest authors of a review published
in 2009
in «Nutrition and Metabolism.»
To put this
in perspective, patients hospitalized with significant burn injuries (who are shedding body
proteins at an incredibly rapid rate, close to ten times the rate of a healthy yet
protein starved individual), are typically put on diets rarely exceeding 3 grams of
protein per kilogram of bodyweight.
Also, make sure you're taking
in 2 to 2.3 grams of
protein per kilogram of bodyweight as insurance against the loss of muscle.
Even the researchers themselves speculated that the loss
in lean tissue could have been ameliorated or even offset totally if the participants had upped their
protein intake to 2.3 grams
per kilogram.
Preliminary evidence
in humans suggests that the glutathione - boosting power of
protein maxes out at one gram of
protein per kilogram of body weight
per day and 24 milligrams of sulfur amino acids
per day.
Cats require 2 grams of
protein per kilogram of body weight each day, compared with 0.8 grams
per kilogram in humans and 1.3 grams
per kilogram in dogs, he says.