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#263: What Is The Upper Limit For Protein Intake
Barbell Medicine Podcast
Maximizing Exercise Adaptations through Protein Intake
There is no upper limit of protein intake that doesn't increase muscle anabolism. Muscle protein synthesis rates increase in response to dietary protein ingestion and after resistance training. Muscle protein breakdown fluctuates less than synthesis rates, with hypertrophy lagging until breakdown is minimized and synthesis predominates. Scientific evidence suggests that 1.4 to 1.7 grams of protein per kilogram of body weight per day is needed to maximize exercise adaptations. The average protein intake in the US is around 1 gram per kilogram of body weight per day, which is lower than the suggested amount for maximizing muscle and strength gains.
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