Below are protein recommendations taken from an study done by the leading protein researcher Stuart M. Phillips.
MPS=Muscle Protein Synthesis (gaining muscle)
Individuals in Energy Balance
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Consume ~0.4 g/kg body mass (i.e., 0.24 plus 0.06 with protein added to account for the influence of other macronutrients in meals and protein quality), to maximally stimulate MPS following a period of rest or exhaustive resistance exercise.
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Spacing protein-containing meals ~3–5 h throughout the day maximizes MPS rates over the course of a 12 h (i.e., waking) period.
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Practice pre-sleep protein ingestion (1–3 h prior to sleep) to offset declines in MPS that would occur during an overnight fasting period.
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To maximize muscle protein accretion with resistance exercise, daily protein intakes should be ~1.6 g/kg/day and up to 2.2 g/kg/day. This intake can be achieved by ingesting 3 meals, each containing ~0.53 g/kg protein, or 4 meals containing ~0.4g/kg protein.
Individuals in Energy Restriction
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Daily protein requirements are greater than they are during period of energy balance to promote the maintenance or increase in lean body mass.
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Resistance exercise should be performed during energy restriction to promote the retention of lean body mass if desired.
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For athletes ‘cutting’ weight over an extended period, high quality protein sources such as whey and casein, or a blend of each, should be chosen to optimize appetite control and ensure dietary compliance.
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To promote lean body mass retention during weight loss, protein intakes of ~2.3–3.1 g/kg/day have been advocated. Exercise-naive adults who have a greater body fat percentage should aim to achieve the lower end of this range, whereas leaner individuals with resistance-training experience who are more vulnerable to losing lean body mass during energy restriction might aim for the higher end of this range.