Dr. Lutz Kraushaar
1 min readJan 24, 2024

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1.6g/kg, is a good amount. The current recommendations are a minimum of 0.8 g protein per kg body weight (BW) per day. The intake recommendations are mostly drawn from studies correlating intake with health status. Such studies make proving causality rather difficult. However the consensus seems to converge on (a) 1.6 g protein per kg BW per day is recommended for individuals with more intense physical activity. Long-term intake of protein at 2 g per kg BW per day appears safe for healthy adults, and the tolerable upper limit is 3.5 g per kg BW per day for very well-adapted and intensively active subjects. You also need to consider the protein source. Because not all dietary sources of protein are created equal. The source determines the availability of proteins and their digestibility. The different scores agree that meat, milk, and eggs have the highest score, that is, their amino acid composition aligns better with the amino acid composition of humans, and all their proteins are 1:1 digestible. Neither of these is the case for plant sources of proteins. So, 1.6 g of protein in, say, peas may deliver just 1 g of protein to your body.

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Dr. Lutz Kraushaar
Dr. Lutz Kraushaar

Written by Dr. Lutz Kraushaar

PhD in Health Sciences, MSc. Exrx & Nutrition, International Author, Researcher in decelerating biological aging. Keynote Speaker and Consultant.

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