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Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

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The importance of protein quality and quantity in a mixed meal diet

Dietary protein should be considered within the context of mixed meals rather than as isolated nutrients. The quality of protein sources, whether plant-based or animal-based, significantly influences dietary needs. While it is feasible to obtain adequate protein from plants, individuals relying on plant proteins require a higher intake—approximately 1.6 grams per kilogram—to prevent deficiencies, compared to those consuming high-quality animal proteins, which are measured under standard recommendations. For optimal protein intake, targeting one gram of protein per pound of ideal body weight is suggested, rather than total body weight or lean body weight. Importantly, higher protein diets have not been shown to harm kidney or bone health, indicating that standard dietary guidelines may underestimate the protein needs of those striving for ideal body weight.

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