What is a healthy amount of protein for the day? Do our protein needs change if we start working out? What happens if we're not eating enough protein? We'll take a look at all of these questions and more in this video. You'll learn how much protein you should be aiming for in a day and what that looks like when you're picking out your meals.

SOURCES

RESEARCH PAPERS

A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly

https://journals.physiology.org/doi/full/10.1152/ajpendo.00488.2005?portfolio-raia-drogasil=1

Effects of leucine-enriched essential amino acid and whey protein bolus dosing upon skeletal muscle protein synthesis at rest and after exercise in older women

https://pmc.ncbi.nlm.nih.gov/articles/PMC6295981/

A focus on leucine in the nutritional regulation of human skeletal muscle metabolism in ageing, exercise, and unloading states

https://www.sciencedirect.com/science/article/pii/S0261561423002583

Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men

https://pubmed.ncbi.nlm.nih.gov/22451437/

Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia

https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/jphysiol.2006.110742

Leucine requirement determined in healthy young adult males using the indicator amino acid oxidation method

https://pubmed.ncbi.nlm.nih.gov/39209155/

A proposal for an upper limit of leucine safe intake in healthy adults

https://www.sciencedirect.com/science/article/pii/S0022316622026098

Determination of the tolerable upper intake level of leucine in acute men

https://www.sciencedirect.com/science/article/pii/S0022316622026074

Dietary leucine requirement for older men and women is higher than current recommendations

https://pmc.ncbi.nlm.nih.gov/articles/PMC7851820/

Effect of intake of leucine-rich protein supplement in parallel with resistance exercise on the body composition and function of healthy adults

https://pmc.ncbi.nlm.nih.gov/articles/PMC9655197/

Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition

https://pmc.ncbi.nlm.nih.gov/articles/PMC7451833/

Nutrient timing revisited: is there a post-exercise anabolic window?

https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/

Pre- versus post-exercise protein intake has similar effects on muscular adaptations

https://pmc.ncbi.nlm.nih.gov/articles/PMC5214805/

Protein requirements and recommendations for older people: a review

https://pmc.ncbi.nlm.nih.gov/articles/PMC4555150/

Protein consumption and the elderly: what is the optimal level of intake?

https://pmc.ncbi.nlm.nih.gov/articles/PMC4924200/

Amino acid ingestion improves muscle protein synthesis in the young and elderly

https://journals.physiology.org/doi/full/10.1152/ajpendo.00368.2003

Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE study group

https://pubmed.ncbi.nlm.nih.gov/23867520/

Effects of aging on in vivo synthesis of skeletal muscle myosin heavy-chain and sarcoplasmic protein in humans

https://journals.physiology.org/doi/full/10.1152/ajpendo.1997.273.4.E790

Evaluating the leucine trigger hypothesis to explain the post-prandial regulation of muscle protein synthesis in young and older adults: a systematic review

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.685165/full

Leucine-enriched whey protein supplementation, resistance-based exercise, and cardiometabolic health in older adults: a randomized controlled trial

https://pmc.ncbi.nlm.nih.gov/articles/PMC8718053/

Is leucine content in dietary protein the key to muscle preservation in older women?

https://pmc.ncbi.nlm.nih.gov/articles/PMC6248570/

Where to find leucine in food and how to feed elderly with sarcopenia in order to counteract loss of muscle mass: practical advice

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2020.622391/full