This is Harvard Health Publishing, they say I need about 0.8 grams of protein everyday, now, that means I would have to consume about 70 grams of protein everyday (minimum) to stay healthy, now, I live in India and don’t consume that much, but I consider myself pretty healthy.

So, what’s the amount one should realistically be aiming towards? If I were to take 70 grams of protein everyday, what measurable changes can I expect in my life🤔?

  • jetAEnglish
    1·
    4 hours ago

    Like 2 g/kg is near the target for bodybuilders.

    Big difference between body builders and normal people is that the advice is for ideal body weight, where bodybuilders consume per current bodyweight. The advice has to be high to account for the highly variable metabolism, and diets of the general population. Some people simply don’t eat bioavailable complete proteins, at all.

    “Because there appears to be a limited amount of protein that can be absorbed at a meal, it may be best to evenly space out your protein throughout the day, if possible.”

    Here is there reference for that advice: https://pmc.ncbi.nlm.nih.gov/articles/PMC3197704/ Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly - Randomized Trial; Moderate evidence.

    Second is the comment about vegetarians/vegans.

    Here is their reference for that advice: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5521049/ Determination of the protein quality of cooked Canadian pulses - [mechanistic study; ungraded]

    Although the quality of protein in different legumes varies, many appear to be about 20-50% less digestible than animal protein

    They cited references and papers for each of their comments, which improves their credibility. I would have liked them to mention DIAAS scores, for completeness, rather then referring to a paper on pulses, but that doesn’t remove from their advice.