The Protein RDA Was Never Meant to Be Your Target скачать в хорошем качестве

The Protein RDA Was Never Meant to Be Your Target

Most people believe the government’s protein recommendation is designed to keep them healthy. It isn’t. The protein RDA — 0.8 grams per kilogram per day — was never meant to be an optimal intake. It’s the bare minimum required to avoid deficiency in sedentary adults. Yet millions of people treat it as a target, not a floor. In this episode of Protein Truth, we break down: • How the protein RDA was created • Why it systematically underestimates real protein needs • How outdated methods like nitrogen balance shaped modern guidelines • What newer research shows about optimal protein intake • Why under-eating protein accelerates muscle loss and poor health outcomes We also explain why protein needs increase with: • physical activity • aging • calorie restriction • muscle maintenance and fat loss This episode lays the foundation for the entire Protein Truth series. Future episodes will explore: • why nitrogen balance fooled nutrition science for decades • how protein itself triggers muscle protein synthesis • why women — especially post-menopause — are harmed most by low protein advice • how steroid-using influencers distort protein recommendations • why fear-based headlines about protein powders are misleading • how ideology and politics influence nutrition messaging No bro science. No hype. No spin. Just the evidence — and what it actually means for your health. Subscribe to follow the full Protein Truth series. Citations: Nitrogen balance & protein requirements Elango R, Ball RO, Pencharz PB. Recent advances in determining protein and amino acid requirements in humans. Br J Nutr. 2012;108(S2):S22–S30. https://pubmed.ncbi.nlm.nih.gov/23107... Holeček M. Nitrogen balance and protein requirements for critically ill older patients. Nutrients. 2016;8(4):226. https://pubmed.ncbi.nlm.nih.gov/27052... Viguiliouk E, et al. Nitrogen balance at the RDA for protein in healthy young women consuming a vegan diet. Nutrients. 2023;15(14):3163. https://pubmed.ncbi.nlm.nih.gov/37513... Higher “optimal” protein intakes (IAAO) Rafii M, et al. Protein requirement of older women 65+ years by indicator amino acid oxidation. J Nutr. 2015;145(1):18–24. https://pubmed.ncbi.nlm.nih.gov/25332... Kato H, et al. Protein requirements in endurance athletes vs sedentary men using IAAO. PLoS One. 2016;11(6):e0157406. https://pubmed.ncbi.nlm.nih.gov/27327... Bandegan A, et al. IAAO protein requirement estimate in endurance-trained men 24 h postexercise. Am J Physiol Endocrinol Metab. 2019;317(5):E1011–E1018. https://pubmed.ncbi.nlm.nih.gov/31433... Protein intake stimulates MPS even without lifting Volpi E, et al. Muscle protein anabolism with amino acids plus insulin in the elderly. J Clin Endocrinol Metab. 2000;85(12):4481–4490. https://pubmed.ncbi.nlm.nih.gov/11134... Witard OC, et al. Myofibrillar muscle protein synthesis after graded whey protein doses at rest. Am J Clin Nutr. 2014;99(1):86–95. https://pubmed.ncbi.nlm.nih.gov/24257... Older adults, anabolic resistance and higher needs Breen L, Phillips SM. Skeletal muscle protein metabolism in the elderly and anabolic resistance of ageing. Nutr Metab Lond. 2011;8:68. https://pubmed.ncbi.nlm.nih.gov/21975... Bauer J, et al. PROT-AGE position paper on optimal dietary protein intake in older people. J Am Med Dir Assoc. 2013;14(8):542–559. https://pubmed.ncbi.nlm.nih.gov/23867... Traylor DA, Gorissen SH, Phillips SM. Protein requirements and optimal intakes in aging. Adv Nutr. 2018;9(3):171–182. https://pubmed.ncbi.nlm.nih.gov/29767... RDA vs optimal intake for strength and aging Phillips SM, Chevalier S, Leidy HJ. Protein requirements beyond the RDA and implications for optimizing health. Appl Physiol Nutr Metab. 2016;41(5):565–572. https://pubmed.ncbi.nlm.nih.gov/27085... Paddon-Jones D, Leidy H. Dietary protein and muscle in older persons. Curr Opin Clin Nutr Metab Care. 2014;17(1):5–11. https://pubmed.ncbi.nlm.nih.gov/24310... Higher protein, satiety and hunger Weigle DS, et al. A high-protein diet reduces appetite, ad libitum intake, and body weight. Am J Clin Nutr. 2005;82(1):41–48. https://pubmed.ncbi.nlm.nih.gov/16002... Larsen TM, et al. High vs low protein diets for weight-loss maintenance. N Engl J Med. 2010;363(22):2102–2113. https://pubmed.ncbi.nlm.nih.gov/21105... Westerterp-Plantenga MS, et al. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Am Coll Nutr. 2009;28(1 Suppl):S46–S51. https://pmc.ncbi.nlm.nih.gov/articles...