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552: Everything You Thought You Knew About Protein Is Wrong! | Dr. Don Layman
The Ultimate Health Podcast
Minimum and Optimal Protein Requirements: Understanding the Difference
The RDA is designed to be the minimum to prevent a deficiency./nFor vitamin C, the deficiency is called scurry and the requirement is 60 milligrams per day./nPeople during COVID or during a liter cold season will take 1,000 milligrams because they think it optimizes their health, their immune response./nProtein minimum is 0.8 grams per kg./nProtein-calorie malnutrition is a little harder to define and is measured using nitrogen balance./n5% of the population meets the minimum protein requirement, everyone else needs more./nAt RDA levels, pure deficiencies like quashy, corals, scurv or maryzmus are not observed./nMore than the RDA is needed for healthy aging./nValues above 1 gram per kg for protein intake show benefits in research./nRecommended minimum protein intake for adults is at least 1.2 grams per kg (around 0.5 grams per pound)./nInadequate protein intake affects muscle size and quality./nIn normal aging populations, muscle loss is about 5% per decade./nThe average protein intake in the United States is around 0.9 grams per kg./nWomen in the United States consume below the RDA at around 0.9 grams per kg./nMuscle loss can be slowed by consuming adequate protein intake.
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