The Only Two Supplements Most Athletes Actually Need

Written by Evelyn Calado, MKin, CSCS, RKin

Walk into any supplement store and it’s overwhelming. Rows of pre-workouts, amino acids, test boosters, fat burners, and other shiny tubs promising to change your game overnight. But the truth is, most of it is noise.

At Avos Strength, we keep it simple. If you’re training hard and want to support performance, recovery, and overall health, there are only two supplements that actually matter.

And they aren’t flashy.

1. Protein Powder: The Most Underrated Tool in the Game

You don’t need protein powder to build muscle, but it can make it a lot easier to get enough protein — especially if you're busy, training often, or just not eating enough.

Protein is the building block of muscle. Without it, recovery slows down and progress stalls.

The general recommendation for active individuals and athletes is 1.6 to 2.0 grams per kilogram of body weight per day. If you're trying to put on muscle or training at a high volume, aim for the higher end of that range.

This means a 70-kilogram athlete should be getting 112 to 140 grams of protein daily. That’s a lot of chicken breast and Greek yogurt — and that’s where a high-quality protein powder can help.

Look for a product that:

• Lists all essential amino acids (a complete protein)

• Contains at least 20 to 25 grams of protein per serving

• Comes from a reputable source like whey isolate, casein, or a solid plant-based blend with a full amino acid profile

If you are a competitive athlete, make sure your product is third-party tested and carries a Safe for Sport stamp such as NSF Certified for Sport or Informed Sport. This ensures there are no banned substances and that what's on the label is actually in the product.

Using protein powder post-training or to fill in gaps throughout the day is one of the easiest and most cost-effective ways to hit your daily targets.

2. Creatine: The Most Researched Supplement in the World

Creatine is a naturally occurring compound made from three amino acids: arginine, glycine, and methionine. It’s stored in your muscles and used to quickly regenerate ATP, the energy source your body relies on for short, powerful efforts like lifting, sprinting, and jumping.

If there’s one supplement that lives up to the hype, it’s creatine. It's been studied for over 30 years and is backed by more peer-reviewed research than any other supplement on the market.

Creatine helps you:

• Perform more reps at a given load

• Recover faster between explosive efforts

• Improve high-intensity performance over time

What’s even more exciting is the emerging research around brain health. Studies now suggest creatine may improve cognitive function, especially under sleep deprivation or mental fatigue, and may play a protective role in aging populations.

How to Take It

• For muscle saturation: Take 5 grams of creatine monohydrate per day. No need to load or cycle it.

• For brain health benefits: Newer research suggests 10 to 20 grams per day may be more effective, though higher doses should be discussed with a healthcare provider or sport nutritionist.

As with protein powder, if you're a competitive athlete, use a creatine product that is NSF Certified for Sport or Informed Sport. This ensures the supplement is free from banned substances and batch tested for safety.

Creatine is:

• Safe

• Inexpensive

• Naturally occurring (your body makes it, and you also get it from meat and fish)

• Non-hormonal

• Effective for both men and women

Just take it consistently. It doesn’t need to be timed perfectly with your workout, and you don’t need a fancy pre-workout mix to get the benefits.

Don’t Get Caught in the Supplement Hype

BCAAs, pre-workouts, collagen, fat burners — they all have their place in the marketing stream, but they are not essential.

If you’re on a budget or just want to stick with what works, protein and creatine will give you the most return on your investment. Everything else is secondary.

And most importantly, no supplement replaces hard training, smart programming, and real food.

Build your foundation first. Let supplements support that — not define it.

Why Leucine Matters Most for Muscle Growth and Recovery

Written by Evelyn Calado, MKin, CSCS, RKin

Why Leucine Matters Most for Muscle Growth and Recovery

Let’s talk about protein. More specifically, let’s talk about leucine.

Whether you're working to build strength, improve endurance, or maintain lean muscle as you age, your ability to recover and grow depends on one key trigger: muscle protein synthesis. And one amino acid plays the leading role in that process.

What Is Leucine and Why Does It Matter?

Leucine is one of the essential branched-chain amino acids (BCAAs). It acts as the “on switch” for muscle repair by activating a molecular pathway called mTOR, which tells your body to start rebuilding muscle tissue after training.

Without enough leucine, even a high-protein meal may not fully trigger muscle protein synthesis. This is why protein quality and amino acid composition matter just as much as hitting your total protein intake.

Why It’s Especially Important for Women

Women tend to have lower baseline rates of muscle protein synthesis compared to men, partly due to hormonal differences. For example, muscle breakdown increases during the luteal phase of the menstrual cycle, just before your period.

This is one area where Dr. Stacy Sims' work is helpful. In her book ROAR, she highlights the importance of choosing leucine-rich protein sources, especially after strength training or during high-hormone phases when recovery can be compromised.

The research supports this. For both performance and recovery, women benefit from being more deliberate with post-training protein intake.

What to aim for: At least 2.5 grams of leucine in your post-training meal or shake. This is typically the minimum needed to fully activate muscle repair pathways.

How Much Protein Do You Actually Need?

For active individuals, the research-supported recommendation is about 1.8 to 2.2 grams of protein per kilogram of body weight per day.

That protein should be spaced throughout the day across three to five meals, with roughly 20 to 40 grams of protein per meal depending on your size, goals, and training demands.

For both men and women, leucine still matters. If you don’t hit the leucine threshold in a meal, your body may not initiate the repair process efficiently, even if you meet your total daily intake.

What Plant-Based Athletes Need to Know

If you follow a plant-based or vegan diet, this is something to pay attention to. Many common plant-based protein sources like pea, rice, and hemp contain less leucine per serving than whey or other animal-based proteins.

Some vegan protein powders contain only 1 to 1.5 grams of leucine per serving. That is not enough to reach the 2.5-gram mark that research suggests is needed to trigger muscle protein synthesis effectively.

If your protein label doesn’t list leucine content, check the brand’s website or reach out to the company directly. You may need to supplement with isolated leucine powder or choose a blend that brings you closer to that threshold.

Simple Strategies That Work

• If you are not vegan, choose a high-quality whey isolate after training. Most servings contain around 2.7 grams of leucine.

• If you are vegan, look for blends that list leucine content and get close to 2.5 grams, or add free-form leucine to your post-workout shake.

• Do not rely on BCAAs alone. Always aim for a complete protein source after lifting or intense training.

• For women, be especially strategic about recovery nutrition during the luteal phase, when muscle breakdown is elevated.

The Bottom Line

Leucine is not just another buzzword. It is one of the most important amino acids for recovery and muscle growth.

Whether you eat animal protein, plant-based protein, or a combination of both, what matters most is that you are getting enough leucine to support the work you are putting in at the gym or on the field.

If you want to build muscle, maintain strength as you age, or support your training with purpose, start by paying attention to your post-workout protein. Total intake matters, but leucine matters even more.

Train. Play. Repeat.

Exercise and Type 1 Diabetes: Benefits, Recommendations, and Safety Considerations

Type 1 diabetes presents unique challenges when it comes to managing blood sugar levels, but exercise can be a highly effective tool in maintaining overall health and stability. However, for individuals with type 1 diabetes—or for those coaching them—it’s essential to approach exercise with a clear understanding of the condition’s unique demands. This post will explore the benefits of physical activity, the types of exercise most suitable for people with type 1 diabetes, and critical safety tips to ensure a balanced, effective workout routine.

Why Exercise Matters for Managing Type 1 Diabetes

Type 1 diabetes is an autoimmune condition in which the pancreas produces little or no insulin, requiring individuals to use external insulin to regulate blood sugar. Unlike type 2 diabetes, which is often associated with insulin resistance, managing type 1 diabetes involves balancing insulin doses with blood sugar levels, diet, and physical activity. Exercise plays a crucial role in this balance by:

• Improving Insulin Sensitivity: Exercise makes muscle cells more receptive to insulin, allowing them to take in more glucose and helping stabilize blood sugar levels.

• Enhancing Cardiovascular Health: People with type 1 diabetes have an increased risk of heart disease. Cardiovascular exercise strengthens the heart, lowers blood pressure, and improves cholesterol levels.

• Supporting Mental Health: Regular physical activity releases endorphins, which can reduce stress, anxiety, and symptoms of depression that people with chronic conditions may experience.

Benefits of Cardio and Strength Training

Both cardio and strength training are beneficial, but each offers unique advantages for people managing type 1 diabetes.

Cardiovascular Exercise

Engaging in aerobic exercise, such as brisk walking, running, or swimming, is excellent for:

• Improving Heart Health: Cardio exercises strengthen the heart and improve circulation, essential for individuals at risk of cardiovascular issues.

• Enhanced Insulin Efficiency: Cardio improves how cells use glucose, making it easier to keep blood sugar levels within target ranges during and after exercise.

• Mood Enhancement: The endorphin release from cardio exercise can be particularly beneficial in managing the mental health challenges that can accompany type 1 diabetes.

Strength Training

Strength training, including weightlifting and bodyweight exercises, provides specific benefits, such as:

• Increased Muscle Mass: Muscle mass helps with glucose uptake and storage, which contributes to improved blood sugar control.

• Boosted Metabolism: Strength training raises the resting metabolic rate, meaning more calories (and glucose) are burned even at rest.

• Improved Bone and Joint Health: Strength training can enhance bone density and joint function, reducing the risk of fractures and maintaining long-term mobility.

Recommended Exercise Frequency

For optimal health and blood sugar management, a balanced exercise regimen combining both cardio and strength training is ideal:

Cardio (Aerobic Exercise)

• Frequency: Aim for 3-5 days per week.

• Duration: 150 minutes of moderate-intensity cardio (such as brisk walking) or 75 minutes of vigorous-intensity cardio (such as running) each week.

• Intensity: Adjust intensity based on individual fitness levels, aiming for moderate to vigorous effort.

Strength Training (Resistance Exercise)

• Frequency: At least 2-3 days per week, with exercises targeting all major muscle groups (legs, back, chest, shoulders, arms, and core).

• Sets & Reps: Aim for 2-3 sets of 8-12 repetitions per exercise to build muscle strength and endurance.

Combining both types of exercise supports stable blood sugar levels, enhances physical fitness, and reduces diabetes-related health risks.

Safety Considerations for Exercise with Type 1 Diabetes

While exercise is highly beneficial, there are some important safety factors to keep in mind for those with type 1 diabetes:

1. Pre-Exercise Blood Sugar Check:

   • Check blood sugar before exercising. If blood sugar is below 5.5 mmol/L (100 mg/dL), have a small snack to avoid hypoglycemia. If blood sugar is above 13.9 mmol/L (250 mg/dL) with ketones present, avoid exercise until levels stabilize.

2. Managing Hypoglycemia (Low Blood Sugar):

   • Symptoms of low blood sugar include shakiness, sweating, and dizziness. Always have a fast-acting carbohydrate source, such as glucose tablets or juice, available in case of low blood sugar during or after exercise.

3. Adjusting Insulin Doses:

   • Work with a healthcare provider to adjust insulin dosages before physical activity. Intense or prolonged exercise may require insulin adjustments to prevent drops in blood sugar levels.

4. Post-Exercise Monitoring:

   • Blood sugar levels can drop even hours after exercise, especially following high-intensity activities. Encourage frequent monitoring after workouts to identify any delayed hypoglycemia.

5. Hydration:

   • Dehydration can affect blood sugar levels, so drinking water before, during, and after exercise is important.

6. Foot Care:

   • Individuals with diabetes should wear proper footwear to avoid sores and blisters, and inspect feet regularly for any signs of damage or infection.

7. Avoiding Insulin Injection Sites in Active Muscles:

   • Injecting insulin into muscles that will be used in exercise (like the thighs before a run) can lead to faster absorption, which may increase the risk of hypoglycemia. Instead, use non-active sites, such as the abdomen, before working out.

8. Progression and Adaptation:

   • Gradually increase the intensity and duration of workouts to avoid injury and allow the body to adapt, which is especially important for those new to regular exercise.

9. Monitoring for Signs of Cardiovascular Distress:

   • Due to the higher risk of heart complications, individuals should watch for any signs of cardiovascular distress, such as chest pain or shortness of breath, and stop exercising immediately if symptoms arise.

10. Communication with Healthcare Providers:

• Regular check-ins with a healthcare provider are essential to ensure that exercise plans align with overall diabetes management and health goals.

Conclusion

For individuals with type 1 diabetes, exercise can be transformative. By improving insulin sensitivity, enhancing cardiovascular health, and promoting mental well-being, regular exercise provides lasting benefits. However, careful planning and close monitoring of blood sugar levels are crucial to a safe and effective workout routine. With proper precautions and personalized guidance, people with type 1 diabetes can experience the many advantages of a balanced exercise program.

Remember to consult with a healthcare provider before starting or modifying an exercise program, especially when managing a condition like type 1 diabetes.

Exercise and Type 2 Diabetes: Benefits, Recommendations, and Safety Considerations

Exercise is one of the most effective tools for managing type 2 diabetes. Not only does it improve blood sugar control, but it also enhances overall health and well-being. However, if you or someone you coach has type 2 diabetes, it’s essential to understand how to exercise safely and effectively. In this post, we’ll explore the benefits of both cardio and strength training, the recommended frequency of each type of exercise, and important considerations for a safe workout routine.

Why Exercise is Crucial for Managing Type 2 Diabetes

Type 2 diabetes is characterized by insulin resistance, where the body either doesn’t produce enough insulin or can’t use it efficiently. This leads to high blood sugar levels, which can cause long-term health issues if left uncontrolled. Exercise helps by improving insulin sensitivity and allowing muscles to better use glucose, which can lead to more stable blood sugar levels.

Cardio and strength training are the two primary types of exercise that offer unique benefits for managing diabetes:

Benefits of Cardio Exercise

Cardiovascular exercise, such as walking, cycling, or swimming, is excellent for:

• Improving Insulin Sensitivity: Regular aerobic exercise helps your body use insulin more effectively, lowering blood sugar levels.

• Lowering Blood Sugar Levels: Cardio uses glucose as a primary energy source, helping to stabilize levels during and after exercise.

• Enhancing Heart Health: With a higher risk of heart disease, those with diabetes benefit greatly from cardio’s positive effects on heart function, blood pressure, and cholesterol.

• Supporting Weight Loss: Cardio burns calories, which helps in managing body weight and reducing fat, especially around the abdomen, which is closely linked to insulin resistance.

Benefits of Strength Training

Strength training, such as weightlifting, bodyweight exercises, or resistance band workouts, offers these benefits:

• Increased Muscle Mass: Muscle tissue is a major site for glucose storage and use, so building muscle can enhance long-term blood sugar control.

• Better Glucose Uptake: Resistance training increases insulin sensitivity, helping glucose enter muscle cells more effectively.

• Sustained Blood Sugar Control: The more muscle you have, the higher your resting metabolic rate, meaning your body uses more glucose even when you’re not exercising.

• Improved Bone and Joint Health: Strength training is vital for bone density, joint function, and long-term mobility, reducing the risk of falls and fractures.

How Often Should You Exercise?

For optimal diabetes management, a combination of both cardio and strength training is recommended:

Cardio (Aerobic Exercise)

• Frequency: 3-5 days per week.

• Duration: Aim for at least 150 minutes of moderate-intensity cardio (like brisk walking) or 75 minutes of vigorous-intensity cardio (like running) per week. This can be broken down into 30 minutes most days of the week.

• Intensity: Moderate to vigorous, depending on your fitness level and goals.

Strength Training (Resistance Exercise)

• Frequency: At least 2-3 non-consecutive days per week.

• Intensity: Perform 2-3 sets of 8-12 repetitions per exercise, targeting all major muscle groups (legs, back, chest, shoulders, arms, and core).

Combining cardio and strength training not only offers the best results for blood sugar control but also improves overall health and reduces the risk of complications associated with type 2 diabetes.

Safety Considerations: What Coaches and Clients Should Be Aware Of

While exercise is highly beneficial, there are some important considerations to keep in mind to ensure safety and effectiveness:

1. Blood Sugar Management:

• Pre-Exercise Check: Before starting exercise, check blood glucose levels. If levels are below 5.5 mmol/L (100 mg/dL), consider having a small snack to avoid hypoglycemia. If levels are above 13.9 mmol/L (250 mg/dL) and ketones are present, exercise should be avoided until levels stabilize.

2. Hypoglycemia (Low Blood Sugar):

• Symptoms of hypoglycemia include shakiness, dizziness, sweating, and confusion. Always have a fast-acting carbohydrate source (like glucose tablets or juice) available in case of low blood sugar.

3. Hyperglycemia (High Blood Sugar):

• Be cautious if blood sugar levels are very high (above 16.7 mmol/L or 300 mg/dL), as exercise could worsen symptoms. Monitor for signs like excessive thirst, fatigue, or blurred vision.

4. Medication Timing:

• Some diabetes medications can increase the risk of hypoglycemia during exercise. It’s important to time exercise sessions to avoid peaks in medication effects.

5. Hydration:

• Proper hydration is crucial, especially since dehydration can lead to elevated blood sugar levels. Drink water before, during, and after exercise.

6. Foot Care:

• Foot health is critical for people with diabetes. Proper footwear, regular foot inspections, and being mindful of any sores or blisters are essential.

7. Cardiovascular Health:

• People with diabetes have a higher risk of heart disease, so it’s important to monitor for any signs of cardiovascular distress, such as chest pain or shortness of breath.

8. Post-Exercise Monitoring:

• Blood sugar can drop hours after exercise, especially with high-intensity workouts. Encourage clients to monitor their levels for several hours post-exercise.

9. Progressive Intensity and Adaptation:

• Start gradually and adjust exercises based on the individual’s fitness level and health status. Modifications may be needed for those with joint issues or other complications.

10. Open Communication:

• Consistent communication between coach and client is key. Checking in about how the client feels during and after exercise ensures a safe and effective workout plan.

Conclusion

Exercise is a powerful tool for managing type 2 diabetes, and the combination of cardio and strength training provides the best results. With proper planning, monitoring, and awareness of the client’s condition, coaches can help individuals with type 2 diabetes enjoy the benefits of exercise while minimizing risks. Whether you’re focusing on improving insulin sensitivity, stabilizing blood sugar, or enhancing overall health, a balanced exercise routine can make a significant difference.

Remember: Always consult with a healthcare provider before starting a new exercise routine, especially if you’re managing a chronic condition like type 2 diabetes.

The Power of Creatine: A Must-Have Supplement for All

Introduction

In the dynamic landscape of fitness and wellness, one supplement consistently outshines the rest in terms of proven benefits: creatine. This blog post will delve into the intricacies of creatine, demystifying its nature, examining the optimal dosage—taking into account the evolving research and highlighting why it holds the prestigious title of the safest and most extensively researched supplement in history. We will also explore its pivotal role in mitigating sarcopenia (muscle loss) among older adults, the groundbreaking research suggesting positive impacts on brain health and cognition, the remarkable synergy it shares with strength training, and its association with potentially improving bone health, particularly in defying the aging process.

Creatine 101: Navigating the Basics

Creatine, a naturally occurring compound found in certain foods and synthesized within the body, has become a cornerstone in the fitness world. Its primary function lies in energy production during high-intensity activities by replenishing adenosine triphosphate (ATP), the body's energy currency.

Proper Dosage: A Shift in Perspective

Traditionally, creatine supplementation has involved a loading phase, where individuals consume higher doses for a brief period before settling into a maintenance phase. However, recent research challenges this approach. Current findings suggest that a loading phase may not be necessary, and individuals can achieve optimal creatine levels through a consistent, lower daily dosage—typically in the range of 3-5 grams.

Safety First: The Gold Standard of Supplements

Creatine's safety profile is unparalleled in the world of supplements. Extensive research supports its long-term use, with minimal side effects, often limited to mild gastrointestinal discomfort in some users. As a testament to its safety, creatine has become a staple not only for athletes but also for those seeking a reliable and risk-free supplement to enhance their overall well-being.

Sarcopenia and Creatine: Defying the Aging Process

Before delving into creatine's role, let's understand sarcopenia. Sarcopenia is the age-related loss of muscle mass and strength, a condition that can significantly impact an individual's mobility, independence, and overall quality of life. The synergy between creatine supplementation and resistance training proves instrumental in preserving muscle mass, strength, and functional capacity in the elderly. This not only addresses the physical aspects of aging but can also contribute to a higher quality of life by reducing the risk of falls and fractures associated with muscle weakness.

Defying the Aging Process: A Boost for Bone Density

In the quest to defy the aging process, creatine's benefits extend beyond muscle preservation. Recent research suggests a positive association between creatine supplementation and improved bone health in the elderly. While the effects may not be pronounced with low doses and without resistance training, higher doses and the implementation of an appropriate resistance training program could prove to be the missing link. The potential for enhanced bone density adds another layer to creatine's role in promoting overall skeletal health, complementing its established benefits in muscle preservation.

Unlocking Strength: The Synergy of Creatine and Strength Training

When it comes to maximizing strength gains and optimizing performance, few natural combinations prove as potent as creatine supplementation paired with strength training. This dynamic duo has garnered attention and acclaim for its remarkable synergistic effects, offering a multitude of benefits that go beyond what either element can achieve in isolation.

1. Enhanced Muscle Creatine Phosphate Stores:

Creatine is stored in muscles as creatine phosphate, a crucial component in the rapid production of adenosine triphosphate (ATP), the primary energy currency of cells. Supplementing with creatine increases the muscle's creatine phosphate stores, enabling more rapid and sustained energy production during high-intensity activities such as strength training. This heightened energy availability translates into increased power and endurance, allowing for more prolonged and intense training sessions.

2. Improved Strength and Power Output:

Strength training aims to stimulate muscle growth and increase power and force production. Creatine supplementation complements these goals by enhancing the muscle's ability to generate energy, leading to improved strength and power output. Athletes and fitness enthusiasts often experience an increase in the number of repetitions they can perform and the amount of weight they can lift, ultimately contributing to more significant gains in muscle mass and overall strength.

3. Faster Recovery and Reduced Fatigue:

Intense strength training sessions can induce muscle fatigue and delayed onset muscle soreness (DOMS). Creatine's role in replenishing ATP rapidly aids in recovery between sets and workouts. Individuals supplementing with creatine often report reduced muscle soreness, allowing for quicker return to training and overall better adherence to a consistent training routine.

4. Increased Lean Muscle Mass:

Strength training, combined with creatine supplementation, becomes a potent catalyst for muscle growth. The increased workload and enhanced recovery provided by creatine contribute to the development of lean muscle mass. This not only improves physical appearance but also boosts metabolism, promoting a more efficient calorie burn and supporting long-term weight management goals.

5. Adaptations at the Cellular Level:

Creatine's impact extends beyond immediate energy production. It triggers cellular adaptations, such as increased water content in muscle cells (cell volumization), which creates an optimal environment for muscle growth. Additionally, creatine has been shown to promote the synthesis of certain proteins involved in muscle repair and hypertrophy.

6. Versatility in Training Modalities:

Whether engaged in traditional weightlifting, bodyweight exercises, or a particular sport, creatine proves versatile in enhancing various forms of training and sports performance. Its benefits are not limited to a specific training style, making it a valuable asset for individuals pursuing diverse fitness and athletic goals.

Unlocking Cognitive Potential: Creatine and Brain Health

Beyond its physical benefits, creatine's influence extends to the realm of cognitive function and brain health. Recent studies suggest that creatine supplementation may enhance memory, attention, and overall cognitive performance. The neuroprotective properties of creatine make it a promising avenue for preventing neurodegenerative diseases and addressing age-related cognitive decline.

Conclusion

In the realm of supplements, few have endured the scrutiny of time like creatine. With over 30 years of rigorous research vouching for its safety and effectiveness, there's practically no reason not to consider creatine as a fundamental part of your routine.

To sum it up, creatine's established history includes muscle preservation, potential cognitive benefits, improvements in bone health and an enhancement in physical performance when coupled with strength training. With a safety profile that stands out, creatine monohydrate emerges as a straightforward choice for those seeking its benefits.

In essence, creatine isn't a miracle worker; it's a tried-and-true companion, helping you inch closer to your health and fitness goals by contributing to a healthier, stronger, and more resilient you.

Protein for Lean Muscle Mass and Strength

Are you eating enough protein?

Most people, in particular athletes and active individuals do not consume enough protein.

Please note, that everyone is individual and I am providing information based on current research.  For specific recommendations based on your own needs, please consult a registered dietician (RD).

(And in my opinion if you are a vegan/vegetarian athlete I would highly recommend working with an RD to make sure you are consuming enough.)

How much protein should active adults/athletes consume?

Active adults/athletes should consume 1.6 -2.2 grams/Kg/day spread across 4 or more meals/feedings.  This can be more or less depending on what your needs are.

Daily Protein Consumption for Athletes Based on Body Weight

How much protein should you eat per meal?

For maximal stimulation of muscle protein synthesis (MPS), individuals should aim for:

0.4–0.6 g/kg/meal of quality protein (found in meat, eggs, and dairy).

0.24 to 0.40 grams/kg/meal for most young adults

0.4 to 0.6 grams/kg/meal for older adults*

*Older adults need more protein due to muscle atrophy/sarcopenia - which is the progressive loss of muscle mass and strength. As you age it becomes harder to build muscle mass so you need to consume more protein to stimulate MPS.  (Ideally the additional protein should be paired with resistance training.)

 Can you eat too much protein?

It was previously thought that consuming an excess amount of protein would be wasted and excreted through your urine. However, that is from previous research 30+ years ago that believed that the increased amounts of nitrogen in urine was thought to be from excess protein consumption, in which case the protein was being wasted. This has since been refuted and the increased amounts of nitrogen actually represent an increase of the breakdown of your damaged or oxidized protein (which is a good thing - out with the old and in with the new!). Essentially, what is happening is that when you eat more protein, your body can replace more of its damaged or oxidized proteins, so that your protein synthesis (building) and breakdown are both increased.

 Therefore there is no downside to eating more protein (other than pushing you over your caloric goal if you are trying to be in a deficit). So have at her and let’s all eat some more protein!!

 References:

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SMA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBr J Sports Med.(2018 Mar)

Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, Phillips SMProtein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger menJ Gerontol A Biol Sci Med Sci.(2015 Jan)

Morton RW, McGlory C, Phillips SMNutritional interventions to augment resistance training-induced skeletal muscle hypertrophyFront Physiol.(2015 Sep 3)

Schoenfeld BJ, Aragon AAHow much protein can the body use in a single meal for muscle-building? Implications for daily protein distributionJ Int Soc Sports Nutr.(2018 Feb 27)