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