Is it .8 to 1g protein per POUND or per kg of LBM?

Doberdawn

Recently, I've seen it be recommended both ways. But, these are two very different calculations as 1kg is almost double 1 lbs. So, which is right and what is your basis for saying so?

toddis

0.8g/kg minimum.

http://www.ncbi.nlm.nih.gov/pubmed/19841581

I've gone by the guideline of 0.8-1.2g per pound of LBM though.
Can't find the source, but it seems pretty prevalent.

therunninggirl75

Looks like pounds:;

http://www.mensfitness.com/nutrition/what-to-eat/protein-guide-maximum-muscle


http://forum.bodybuilding.com/showthread.php?t=125445723&page=1
"In general, around 0.8-1g of protein/pound of lean body mass is a good middle ground to aim for if you are an active individual seeking to either lose fat or build lean muscle (however you can likely do almost just as well at intakes slightly lower than this and possibly can even see more benefit at intakes higher than this)."

ILiftHeavyAcrylics

I do per pound of LBM.

As for which one is what it "should" be I'm not sure, but maybe someone on my FL knows so I'm bumping this.

kapoorpk

The RDA is 0.8/kg, which can go up based on the intensity of your activity.

See what the dietitians say at: http://www.eatright.org/About/Content.aspx?id=8365&terms=protein intake

******abstract from this website*****


Protein metabolism during and following exercise is affected by sex, age, intensity, duration, and type of exer- cise, energy intake, and carbohydrate availability. More detailed reviews of these factors and their relationship to protein metabolism and needs of ac- tive individuals can be found else- where (30,31). The current RDA is 0.8 g/kg body weight and the Acceptable Macronutrient Distribution Range for protein intake for adults older than age 18 years is 10% to 35% of total energy (15). Because there is not a strong body of evidence documenting that additional dietary protein is needed by healthy adults who under- take endurance or resistance exer- cise, the current Dietary Reference.
Intakes for protein and amino acids does not specifically recognize the unique needs of routinely active in- dividuals and competitive athletes. However, recommending protein in- takes in excess of the RDA to main- tain optimum physical performance is commonly done in practice.
Endurance Athletes. An increase in pro- tein oxidation during endurance exer- cise, coupled with nitrogen balance studies, provides the basis for recom- mending increased protein intakes for recovery from intense endurance train- ing (32). Nitrogen balance studies suggest that dietary protein intake necessary to support nitrogen balance in endurance athletes ranges from 1.2 to 1.4 g/kg/day (29-31). These recom- mendations remain unchanged even though recent studies have shown that protein turnover may become more efficient in response to endur- ance exercise training (29,32). Ultra- endurance athletes who engage in continuous activity for several hours or consecutive days of intermittent exercise should also consume protein at, or slightly above 1.2 to 1.4 g/kg/ day (32). Energy balance, or the con- sumption of adequate energy, partic- ularly carbohydrates, to meet those expended, is important to protein me- tabolism so that amino acids are spared for protein synthesis and not oxidized to assist in meeting energy needs (33,34). In addition, discussion continues as to whether sex differ- ences in protein-related metabolic re- sponses to exercise exist (35,36). Strength Athletes. Resistance exercise may necessitate protein intake in ex- cess of the RDA, as well as that needed for endurance exercise, because addi- tional protein, essential amino acids in particular, is needed along with suffi- cient energy to support muscle growth (30,31). This is particularly true in the early phase of strength training when the most significant gains in muscle size occurs. The amount of protein needed to maintain muscle mass may be lower for individuals who routinely resistance train due to more efficient protein utilization (30,31). Recom- mended protein intakes for strength- trained athletes range from approxi- mately 1.2 to 1.7 g/kg/day

SideSteel

1g/lb lbm will be sufficient for the majority. Obese untrained individuals will not likely need that much but as a general recommendation it seems reasonable.

kapoorpk

1g/lb lbm will be sufficient for the majority. Obese untrained individuals will not likely need that much but as a general recommendation it seems reasonable.

But, when you say that, what level of activity are you assuming? For example, for a lifestyle where one is trying to maintain ideal weight and muscle mass vs. one that is heavy into strength training trying to build large mass don't need the same amount of protein. It depends on your activity level and goal of what you are trying to do, don't you think?

SideSteel

1g/lb lbm will be sufficient for the majority. Obese untrained individuals will not likely need that much but as a general recommendation it seems reasonable.

But, when you say that, what level of activity are you assuming? For example, for a lifestyle where one is trying to maintain ideal weight and muscle mass vs. one that is heavy into strength training trying to build large mass don't need the same amount of protein. It depends on your activity level and goal of what you are trying to do, don't you think?

Yes, activity, age, training experience, caloric intake, leanness, are all variables. This is why giving a blanket recommendation is difficult because it lacks context. 1g/lb lbm is a reasonable base target to cover your *kitten* so to speak, for the majority of contexts.

The RDA uses outdated info that primarily relies on nitrogen balance which isn't necessarily a proxy to muscle retention since nitrogen balance isn't tissue specific. Cliffs: disregard RDA if you care at all about lbm status.