Science Discovers How Much Protein You Need

How many grams per day?

A giant meta-study comes up with a definitive answer. 

 
In the world of fitness and nutrition, opinions on protein requirements for adults and exercisers have been wildly inconsistent.
 
Some dietitians, despite their credentials, even claim that the recommended dietary allowance (RDA) of 0.8 grams per kilogram of body weight is sufficient for everyone, including those engaging in resistance training.
 
This long-standing debate might finally have a resolution thanks to groundbreaking research from Robert Morton, an exercise scientist at McMaster University.

The Research Breakthrough

Robert Morton was determined to clear up the confusion surrounding protein needs for those who exercise.

Frustrated by the conflicting results of previous studies, which varied greatly in participant demographics and study designs, Morton decided to conduct a comprehensive meta-analysis.

He meticulously sifted through 49 studies involving 1,863 men and women, all of whom had been strength training for periods ranging from 6 to 52 weeks.

The Findings

Morton’s analysis revealed a clear relationship between protein intake and lean muscle gain. 

He discovered that dietary protein supplementation significantly increased both one-rep max strength and muscle-fiber cross-sectional area, meaning participants not only got stronger but their muscles re-developed, at any age. 

 

New Zealand Grass Fed Protein

The Impact

Morton’s findings challenge the traditional RDA, suggesting that weightlifters and bodybuilders need substantially more protein than previously recommended.

  • 110 grams a day for a 150-pound adult exerciser
  • 147 grams a day for a 200-pound adult exerciser

 
STRENGTH GENESIS 100% PUR ZEALANDER GRASS-FED WHEY PROTEIN

Conclusion

In summary, if you’re serious about fitness, aiming for more than the standard RDA is crucial for muscle growth and strength. 

  • Higher Protein Needs for Lifters: Exercises require more protein than the RDA of 0.8 grams per kilogram of body weight; optimal intake is up to 1.62 grams per kilogram.
  • Effective Protein Sources: Both protein supplements and whole food sources are effective for increasing muscle mass and strength when consumed in adequate amounts.  The higher the quality source of protein, the better.
  • Tailored Intake Recommendations: Based on body weight, a 150-pound adult should aim for 110 grams of protein per day, a 200-pound adult for 147 grams.

STRENGTH GENESIS 100% PUR ZEALANDER GRASS-FED WHEY PROTEIN

 
New Zealand Garss Fed Protein

WHAT MAKES STRENGTH GENESIS IS DIFFERENT:

  • Highest quality Bioavailable grass-fed protein
  • Highest quality natural ingredients 
  • Sourced from New Zealand cows that graze on all-natural, pesticide-free farmlands within a country that upholds the strictest quality controls 
  • Free from growth hormone and antibiotics
  • Contains more Omega-3 healthy fats
Back to All Blogs