Posting this because the summary going around does not say what the paper says, and the difference matters for how people here are using it.
Distribution matters less than total but it is not nothing. Roughly 25 to 40g per sitting with enough leucine to trigger synthesis, three or four times a day, is more effective than the same total in one enormous evening meal — and on a suppressed appetite the enormous evening meal is the one you will not finish anyway.
Where I think it is weakest: the subgroup findings are the part I trust least — with enough subgroups something is always significant, and these were not all pre-registered.
The bit I cannot resolve on my own is how people are hitting a protein target on a genuinely suppressed appetite, because volume is the binding constraint rather than willingness. If the honest answer is that nobody knows, that is a useful answer and I would rather have it.
Figures above are from the primary publication rather than the press summary. If a number here disagrees with one you have, post yours and we will work out which of us is reading a secondary source.
Dr.NutriCornell said:Distribution matters less than total but it is not nothing.
No disagreement with Dr.NutriCornell. One condition attached. On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie. Isolate powders, Greek yoghurt and cottage cheese, egg whites, lean fish, and tinned tuna all deliver a lot of protein in a small physical volume. Front-load it: appetite is usually least suppressed in the first hours after waking and worst on the day or two after dosing, so get the majority in early in the day and early in the week.
Dr.NutriCornell said:Distribution matters less than total but it is not nothing.
I will push back on the powder-first advice. It works and it also trains people out of eating food, and when the drug stops the habits are what remain. Getting protein from meals is slower and holds up better afterwards.
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View ResultsTaking the question as asked, rather than the general version of it. The RDA is the wrong reference and it is worth understanding why. 0.8 g/kg is the intake at which nitrogen balance is not negative in healthy weight-stable adults — a floor for deficiency prevention, not an optimum, and derived in a population that is not in a deficit. In a substantial energy deficit, protein requirement rises because amino acids are being oxidised for energy and because muscle protein synthesis is blunted. The literature on preserving lean mass during weight loss lands around 1.4 to 2.0 g/kg of reference body weight, which is roughly two to two and a half times the RDA.
DebRD_ATL said:On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie.
Adding a me-too, because a thread of one person's experience is not much use. The detail I would add is minor and it is already implied above.