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To increase muscle size (called hypertrophy), your body needs to make more muscle protein than it breaks down over time. Eating enough protein is one way to do this. Eating enough protein is one ...
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Recent research findings on this topic suggest the elderly need more protein, not less, and as much as 30% more than the recommended daily allowance of 0.36 grams of protein per pound.
‘There is now a large body of evidence that shows the optimal range for an active healthy adult is anywhere between 1.6g and 2.5g of protein per kilogram of body mass each day,’ says ...
[39] [50] [51] When food protein intake is periodically high or low, the body tries to keep protein levels at an equilibrium by using the "labile protein reserve" to compensate for daily variations in protein intake. However, unlike body fat as a reserve for future caloric needs, there is no protein storage for future needs.
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The daily requirement for humans to remain in nitrogen balance is relatively small. The median human adult requirement for good quality protein is approximately 0.65 gram per kilogram body weight per day and the 97.5 percentile is 0.83 grams per kilogram body weight per day. [4]
As protein intake increases to roughly maintenance levels, 0.5 g/kg, BV drops to around 70. [25] Pellet et al., concluded that "biological measures of protein quality conducted at suboptimal levels in either experimental animals or human subjects may overestimate protein value at maintenance levels."
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