RDA protein is inadequate for muscle
The recommended dietary allowance of 0.8g/kg per day is designed to prevent malnutrition, not to support muscle building or age-related preservation.
Snapshot · The Peter Attia Drive
Building strength and muscle mass: how to optimize training, nutrition, and more for longevity (AMA #71 rebroadcast)
Explore episode
Jul 6, 2026
Where this was said
Protein: recommended intake, quality sources, timing of consumption
At 1:18:30 · chapter starts 1:18:00
Protein is the most directly manipulable nutritional lever for muscle building, and Peter covers it with characteristic precision. The RDA of 0.8g/kg is explicitly a floor to prevent deficiency, not a target for any athlete or aging adult — the functional range for muscle support is 1.6–2.4g/kg per day, which Peter rounds to approximately 1 gram per pound of body weight [1] — Peter Attia "The RDA for protein of 0.8g per kilogram was designed to prevent malnutrition, not support muscle building. For anyone serious about muscle…" 1:18:20 . Over age 60, anabolic resistance (the diminished muscle protein synthesis response per gram of protein) means even higher intake may be warranted. On protein quality: leucine is the key amino acid triggering MPS, and animal proteins — particularly dairy, eggs, and beef — provide superior completeness and digestibility. Plant-based diets can meet muscle needs but require higher total volume and cooking (which improves digestibility). Timing: Peter has substantially relaxed his prior views on this. The post-workout anabolic window is now understood to be roughly 4–6 hours rather than 30–45 minutes, meaning there's no need to sprint to a protein shake mid-workout. His practical approach: 40–50 grams of protein four times daily through whole foods, without obsessing over timing.
Protein Intake for Muscle: The RDA Is Wrong for You
The RDA for protein of 0.8g per kilogram was designed to prevent malnutrition, not support muscle building. For anyone serious about muscle preservation or growth, the target is 1.6–2.4g/kg per day — roughly 1 gram per pound of body weight, possibly more after age 60 due to anabolic resistance.
Protein target: 1g per pound body weight
For building or preserving muscle, aim for roughly 1 gram of protein per pound of body weight per day — well above the RDA of 0.8g/kg.
Muscle protein synthesis leucine trigger
Leucine, an essential amino acid found abundantly in animal proteins, is a key trigger for muscle protein synthesis (MPS).
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