30 years without a change?!

Hello Paso & SLO!

Did you know that the current RDA for Protein (Recommended Daily Allowance) of 0.8 grams per kilogram of body weight hasn’t changed in over 30 years? 😮

Most other nutrient RDA’s have been updated based on new health research and statistics:  fat, carbohydrate, cholesterol, fiber, etc.

However, protein, arguably the most important “essential” macronutrient, still has the same RDA value it had in the 1980’s, a mere 0.8 grams/kg of body weight,

(or for us Americans that’s just 1/3 of a gram of protein per pound of body weight).

This isn’t very much. 🫤

Thankfully, we have tons of eateries in Paso & SLO that can help us hit our RDA of protein 😉

The current nutrition literature, and just about every nutritionist I’ve spoken to, supports doubling it to 1.6 grams per kilogram of body weight, or about 3/4 of a gram per pound.

Dr. Gabrielle Lyons,

Functional medicine doctor and advocate for a “muscle-centric” approach to medicine, argues for the RDA to be one gram per pound of body weight.

She says,

Quote from Gabrielle Lyons about Muscle

I think the gram per pound of body weight might be a bit much for most of us.

However, I 100% believe we should be shooting for that 3/4 of a gram per pound target. 🎯

I’ve just seen too many people at this point increase their protein intake to approximately that level and subsequently feel better, perform better, and look better.

Full stop! 🛑 ✋

So what does that mean in the real world? 🌍

For me, at 185 pounds, I’m shooting for 135 grams of protein per day, which as an example would be:

– three eggs, a couple pieces of cheese, and some fruit

– turkey sandwich with some veggies and hummus

– couple handfuls of spinach in a salad

– handful of roasted nuts

– protein shake around my workout time

– large chicken breast/steak/piece of fish with quinoa and veggies.

That’s a fair amount of food, but totally doable with a little planning ahead.

Remember, 💭


Strength training,


& Protein intake.

Rinse, wash, and repeat!


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