Dietary protein requirements for muscle hypertrophy: How much?

Question 1

What were the original EAR and RDA for sedentary people?

Answer 1

Philips et al 2007:
- EAR 0.66 g/kg/day
- RDA 0.80 g/kg/day

Based on nitrogen balance studies

Question 2

Churchward-Venne et al. 2012 What are the synergistic anabolic actions of exercise + protein?

Answer 2

1) Demanding exercise stimulates prolonged MPS elevation
2) In post-exercise period, MPS response is enhanced
3) Augmented fed-state MPS response can last up to 1-2 days post-exercise

Question 3

Daily protein requirements are higher than current recommendations for strength and power athletes, what are they?

Answer 3

Morton et al 2018 - ~1.6 g/kg/day

Question 4

Bandegan et al 2017 - used IAAO to determine whole-body protein requirements of male bodybuilders, what are they?

Answer 4

EAR 1.7 g/kg/day
RDA 2.2 g/kg/day

Question 5

What is the optimal protein dose relative to BW in young adults ?

Answer 5

0.24 g/kg - Moore, Breen et al. 2014