I am sure everyone who goes to the gym has been told at one point by some trainer that:
You must consume up to 1.0g of protein per pound of bodyweight.
I have heard many arguments on why this is true and many arguments why this ideal is false. Some argue in between. But I want to know if there exist any truths to this statement.
Arguments For It(StrongLifts):
How Much Protein Do You Need? The United States RDA is 0.8g/kg or 0.4g/lbs. This is 80g protein per day if you weigh 200lbs. But this recommendation is based on studies done on average, sedentary people. The minimum if you train hard is 1g protein per pound of body-weight per day. That’s 200g daily protein if you weigh 200lbs. You’ll reach this amount easily by eating a whole protein source with each meal.
But other argue against it (BayesianBodyBuilding):
Protein is awesome… but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply entrenched in the fitness world that its validity is rarely questioned. Strangely, very few people think it’s a bit too accidental that the optimal amount of protein your body can assimilate in a day is exactly 1g/lb. 2.2g/kg doesn’t sound as right, does it?
If you still think you need more than 0.82g/lb because you think you train harder than these test subjects, think again. Lemon et al. (1992) studied bodybuilders training 1.5 hours per day, 6 days per week and still concluded 0.75g/lb is the highest intake at which body composition benefits could occur.
These two statements say opposite things. One argues that training harder and regularly means you should have 1.0g of protien per pound, while the other says no matter how hard you train you should never have 1.0 grams of protein per pound. I included the links, so you may read the whole article.
Some argue that there is no optimal and it varies greatly from person to person(Built Lean):
Popular belief is that in order to build muscle you must consume up to 1.0g of protein per pound of bodyweight. For some of you that might seem high and for others it might seem too low. The answer to that is really, it depends.
It all really depends on your goals, genetics, and the rest of your diet, but aiming to hit between those targets should be sufficient for most people.