How Much Protein Do You ACTUALLY Need?

Lindsay explains that protein recommendations swing widely and argues intake should be based on context: goals, resistance training, body composition, and whether someone is eating at maintenance or in a calorie deficit. She emphasizes that calorie restriction can suppress muscle protein synthesis, making higher protein and resistance training especially important during fat loss phases, citing recommendations for lean, trained individuals in aggressive cuts and explaining why protein targets may rise as deficits become more severe.

Topics discussed:

(00:00) - Protein Debate Begins

(01:51) - RDA vs Training Goals

(03:44) - Protein for Aging Strong

(05:13) - ISSN Guidelines and Context

(06:23) - Where 0.7 Comes From

(07:44) - Why Some Need More

(09:41) - High Protein at Maintenance

(10:33) - Mindful Eating App Plug

(12:54) - Deficit Changes Everything

(14:43) - Muscle Biology in a Cut