How much protein do we need?

The biggest nutrition takeaways from Dr. Peter Attia’s Outlive: The Science and Art of Longevity are found in chapter 15, an excellent review of our macronutrient needs from a nutritional biochemistry vantage. While the below summarizes our protein needs, the entire chapter is a wealth of information on all macros, caloric restrictions, and timing restrictions.

Protein is the most important macro. Fat or carbohydrates come down to individual preferences and requirements. Protein is a must to maintain or build muscle mass and is non-negotiable. How much do we need every day?

Canadian and US recommended daily allowance (RDA) is listed at a paltry 0.8 grams per kg of body weight. This is not enough. Literature shows for the elderly population this level can result in a loss of lean muscle mass.

• Minimum recommendation for per the literature as summarized by Dr. Attia: 1.6 g/kg/day, twice the RDA
• Active people with normal kidney function should reach at least 1 g/lb/day or 2.2 g/kg/day of body weight. Since we should all aim to be active - this seems like the simplest target, male or female.
• Literature suggests this is best to spread out over the course of the day, ideally 4 times per day, 0.25g/lb/meal. Daily examples are three meals and one whey protein shake. Or two meals and a protein shake and protein snack.
• Quick reference: a 6-ounce serving of chicken, meat or fish is 40-45 grams of protein, or about 7 grams per ounce.
• Keeping this simple and metric: an ounce is 28 grams so 7 grams is 25% of the meat or fish weight. So if you weigh 150 lbs (68 kg) and you drink a protein shake with 30 grams of whey protein every day, your three meals need to contain at least 120 grams of protein, or 160 grams (5.7 oz) of meat or fish every meal.
• No real worry about too much protein. 3.7 grams/kg/day or 1.7 grams per lb per day is defined as the safe upper level (could cause kidney stress). This amount is very hard to reach – for example 7-8 chicken breasts per day.
• Older people should eat more and customize intake based on observed lean muscle changes based on regular DEXA scans.

?What about plant protein?

• The distribution of amino acids is not the same as animal-based protein
• Only 60-70% of plant protein consumed is contributing to the requirements ?
• Cooking plant protein to assist bioavailability of protein.
• There are plenty of complications around figuring out protein quality using plants, more focus is required on hitting minimums of targeted amino acids

Conclusions:

• To maintain or grow lean body mass - the more protein the better, especially as we get older. The link between lean muscle mass and healthy longevity is clear.
• The chapter concludes with simple advice to cut through the dietary noise: If one is bogged down in the battle of low-carb vs. low-fat or carnivore vs. vegan diets or any other dietary confusion or battle about the right diet… hit the basic macros and get outside and exercise. Once the dietary basics are achieved, movement is a much bigger health lever than diet specifics.

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Side note: The misleading official Canadian footnote under the table in the dietary requirements (linked above) on plant protein states:

“Available evidence does not support recommending a separate protein requirement for vegetarians who consume complimentary mixtures of plant proteins, as these can provide the same quality of protein as that from animal proteins.”???????????

Based on the currently existing literature, this recommendation requires an edit or update. There should be more information assisting people focusing on plant protein. The animal-based population clearly has an easier time hitting the required daily amino acid levels. ?