But protein can be an emotional topic in the nutrition space, filled with clashing expert opinions and conflicting research. That’s why we consulted Don Layman, Ph.D., one of the world’s leading protein and amino acid requirements researchers, on this episode of the mindbodygreen podcast. He has spent over 30 years investigating the role of protein for muscle-centric health and has over 120 peer-reviewed research publications on the topic. Plus, that “0.8 gram per kilogram of body weight” becomes a bit difficult to visualize. That’s why Layman makes it simple by recommending at least 100 grams of protein per day, across the board: “We find from a metabolic standpoint, working predominantly with women, that if they get below 100 grams per day, they lose most of the benefits of protein: fatty acid metabolism, insulin sensitivity, weight loss, satiety,” he says. “All of these ‘grams per kilogram’ and stuff I think people just find confusing.” So, he draws a hard line in the sand when it comes to protein intake: “If you’re worried about general health, you should be above 100 [grams],” Layman continues. Of course, that specific number may vary depending on your height, weight, and lifestyle. “If you’re an athlete that weighs 200+ pounds, you’re probably going to want to be in the 160 [gram] range,” he adds. “I like real numbers. I think they give people much more ‘meat’ to sink their teeth into.” “Doug Paddon-Jones, Ph.D., and I did an experiment2,” he recounts, “We were looking at this distribution question, realizing that the average American is eating around 90 grams [of protein] per day, but they’re eating 60% of it or more at dinner.” In this experiment, Layman decided to redistribute those 90 grams evenly throughout daily meals—so 30 grams during breakfast, lunch, and dinner. “What we found is that with the exact same calories, the exact same protein per day, we got a higher level of daily protein synthesis just by moving it from dinner to breakfast,” he notes. Perhaps think about adding a high-protein breakfast to your morning menu. Leucine activates mTOR, a signaling pathway that’s responsible for stimulating protein synthesis3. “In whey protein, leucine is about 12%, so 23 grams of whey protein isolate will trigger it. Whereas in soy protein isolate, it’s about 7.8%, so now you need 33 or 34 grams. So all proteins aren’t equal,” says Layman. That’s not to say you can’t get enough protein on a plant-based diet. “But you have to realize you will always need more total protein, and that means more total calories, to be equal,” adds Layman. And check that leucine count on your protein powders—it matters.
