Most “fitness guru” recommends 1gram of protein per pound of weight. Is this too much? Doesn’t protein intake have an inverse relationship with longevity? This article states that consumption between .6-.8 grams of protein per pound of weight is sufficient for muscle growth when weight lifting. Does this sound about right? https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
1 g/lb is a meme. You definitely not need that much to put on muscle lol.
Consensus recommendations seem to be somewhere between 1.3 and 1.8 g/kg (\~0.6-0.8 g/kg). The range depends on the individual and the sport. Higher consumptions like 1.8-2 g/kg (\~0.8-0.9 g/kg) may be useful if you’re cutting and in a caloric deficit - I think the theory is you’ll need extra protein because some of it would be getting used as fuel.
>Doesn’t protein intake have an inverse relationship with longevity
Idk. Longevity gurus like Rhonda Patrick, Peter Attia, and Valter Longo have always said all sorts of speculative shit about protein and longevity, mostly extrapolating from animal research and mechanisms and making claims without human evidence. But consensus at this point seems to be that higher protein intakes when you’re older are beneficial alongside exercise, because older people are more prone to sarcopenia for various reasons.
Careful with the protein supplements, some guys take way too much and put a huge strain on their liver…..best thing to do is have a smoothie with milk, yogurt, fruit, and vegetables…..with some protein powder added…..don’t forget, there are other important factors in muscle growth, not just protein….iron is important, and there are other nutrients that help the process….
0.8 to 1.0 grams per pound of normally-lean weight is what science supports for maximizing muscle gains. If you’re obese, you need less. A range of 0.8-1.2 grams per pound of non-fat mass seems to be about it.
I work in higher education, and when I chat with some of our nutrition and athletic training PHDs, I get around the same recommendations as your source. More is probably not harmful, but also not necessary.