- woman who doesn't lift needs X amount of protein / lbs and will tell you that you need 50g protons, any more and you will die from kidney failure before you're 90 - natty curlbro who lifts twice a week needs Y amount of protein / lbs and will tell you that you need 500g protons, any less and you will make zero gains - supermutant needs Z amount of protein / lbs and will tell you that you need 300g protons, any less and you won't recover between 16 hour arm workouts
if you're natty, eat the amount cited in the studies and don't worry about all that shit.
In summary, it is the position of the International Society of Sport Nutrition that exercising individuals ingest protein ranging from 1.4 to 2.0 g/kg/day. Individuals engaging in endurance exercise should ingest levels at the lower end of this range, individuals engaging in intermittent activities should ingest levels in the middle of this range, and those engaging in strength/power exercise should ingest levels at the upper end of this range.
As far as saftey:
It is often erroneously reported by popular media that a chronically high protein intake is unhealthy and may result in unnecessary metabolic strain on the kidneys leading to impaired renal function. Another concern that is often cited is that high protein diets increase the excretion of calcium thereby increasing the risk for osteoporosis. Both of these concerns are unfounded as there is no substantive evidence that protein intakes in the ranges suggested above will have adverse effects in healthy, exercising individuals.
2.0g/kg is .91g/lb or about 1g/lb for ease of conversion.
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