Reflecting on Five Years Studying Protein

While it is difficult to say with absolute certainty that a higher protein intake will preserve more lean body mass during a diet, what can be said with certainty is that a protein intake in the range of 1.1-1.3g/lb (2.5-3g/kg) would not be harmful despite it being above traditional guidelines, and there is evidence that intakes in this range (and higher) appear to be more satiating (as field tests have shown a lack of weight gain despite intentions to create a caloric surplus). Finally, as I found in my study on protein intake while dieting, they may positively affect mood state compared to lower intakes.


Photo by Brooke Lark on Unsplash

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