The Power of Protein
Insights from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Donald Layman
Protein is one of the most vital nutrients our bodies need, yet the guidelines we’ve been relying on might be outdated. The current Recommended Dietary Allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight per day for adults. While this amount may prevent deficiency, it hasn’t been updated in years to reflect advancements in our understanding of protein’s role in optimizing health, muscle maintenance, and overall performance.
In this blog, I draw insights from leading experts like Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Donald Layman. This blog dives deep into the science of protein, its role in muscle building, and its evolving importance as we age. The recommendations from the experts deviate significantly from the current RDA, which is often seen as a bare minimum rather than an optimal target.
This information is shared for your education and empowerment, not as a one-size-fits-all solution. I strongly encourage you to do your own research, consider your individual health needs, and consult with trusted professionals before making any significant changes to your diet. Let’s explore the science and rethink what protein can do for you!
Why Protein Is Essential for Muscle Building
Muscles are composed primarily of proteins, and these proteins are made up of amino acids. As we exercise, especially during strength and resistance training, we create micro-tears in our muscle fibers. Protein provides the essential amino acids (EAAs) required to repair damaged muscle fibers and stimulate new muscle growth.
Dr. Gabrielle Lyon emphasizes the concept of “muscle as the organ of longevity,” arguing that maintaining and building muscle is crucial for overall health, metabolic function, and disease prevention. She notes that adequate protein intake not only supports muscle repair but also helps regulate appetite, stabilize blood sugar, and improve cognitive function.
Dr. Stacy Sims echoes this, highlighting that women, often under-consume protein, which can lead to muscle loss, reduced recovery, and a higher risk of injury. She emphasizes that for women, hormonal fluctuations throughout the lifespan can impact muscle retention and growth. Protein intake becomes especially critical during perimenopause and menopause to counteract the loss of muscle mass and strength driven by hormonal shifts.
Dr. Donald Layman, a pioneer in protein research, emphasizes the importance of dietary protein in stimulating muscle protein synthesis (MPS), the process by which muscles grow and repair. Layman’s work suggests that not all proteins are equal; leucine, an essential amino acid found in high-quality proteins, plays a critical role in triggering MPS.
How Much Protein Do You Need Daily?
Protein needs vary based on your goals, activity level, and life stage. Both Dr. Lyon and Dr. Sims align on higher protein intakes than the standard dietary recommendations. Here’s what they recommend:
Daily Protein Goals
Dr. Gabrielle Lyon suggests a baseline of 1.6 to 2.2 grams of protein per kilogram of body weight for active individuals.
Dr. Stacy Sims echoes these numbers but also emphasizes the importance of distributing protein evenly throughout the day for optimal muscle protein synthesis (MPS).
Example: If you weigh 70 kg (154 lbs), aim for 112 to 154 grams of protein daily.
Protein Per Meal
According to both experts, the magic number for each meal is around 30–40 grams of high-quality protein. This amount has been shown to maximally stimulate muscle protein synthesis.
For women, Dr. Sims stresses that protein distribution is even more critical to mitigate the hormonal challenges to muscle-building.
Why 30–40 Grams Per Meal?
Your body can only synthesize muscle effectively when you reach a threshold of leucine, an essential amino acid that triggers MPS. This leucine threshold is typically achieved with about 30–40 grams of protein, depending on the source.
Examples of a 30–40g Protein Meal:
3 eggs + 1 cup cottage cheese + veggies
6 oz grilled chicken + 1 cup quinoa + steamed broccoli
1 scoop whey isolate protein + 1 tbsp almond butter + 1 medium banana
*For plant-based eaters, combining protein sources like lentils, quinoa, and tofu ensures you hit the leucine threshold and get a full spectrum of amino acids.
Special Considerations for Women
Dr. Sims highlights that women need to prioritize protein more strategically due to the impact of estrogen on muscle metabolism. During perimenopause and menopause, when estrogen declines, women experience a natural drop in muscle mass and an increase in fat mass. To counteract this, women should:
Focus on strength training combined with adequate protein intake.
Pair protein with resistance training to maximize muscle retention and growth.
Protein Needs as We Age
As we age, our bodies become less efficient at processing protein and maintaining muscle mass, a phenomenon known as anabolic resistance. This makes consuming adequate protein even more critical for older adults.
Dr. Layman explains that older adults often need 30-40 grams of high-quality protein per meal to stimulate MPS effectively. This higher intake helps combat sarcopenia, the age-related loss of muscle mass and strength, which can lead to frailty, reduced mobility, and a higher risk of chronic diseases.
Dr. Lyon adds that focusing on strength training alongside increased protein consumption can significantly mitigate muscle loss and support longevity. Protein-rich meals that include leucine-rich foods such as eggs, chicken, fish, and dairy can be particularly beneficial for aging individuals.
Dr. Sims also notes that for aging women, especially post-menopause, protein becomes even more essential. The decline in estrogen accelerates muscle loss, making resistance training and dietary protein indispensable for maintaining strength and bone health.
The Bottom Line: Practical Tips for Meeting Your Protein Goals
Start with Breakfast: Incorporate protein-rich foods like eggs, Greek yogurt, or a protein shake to kickstart your day.
Divide and Conquer: Aim for 30-40 grams of protein per meal, and include snacks like nuts, cottage cheese, or beef jerky to bridge any gaps.
Post-Workout Fuel: After a workout, consume a protein source with leucine to maximize recovery.
Choose High-Quality Sources: Prioritize complete proteins like lean meats, fish, eggs, and dairy. For plant-based eaters, combine legumes, grains, and soy-based products to meet amino acid needs.
Adjust for Age: Increase protein intake as you age and pair it with strength training to preserve muscle mass and function.
The Bottom Line
Protein is a cornerstone of muscle health and overall wellness. By understanding your daily protein needs, prioritizing quality sources, and distributing it evenly throughout the day, you can harness the power of protein to build and maintain muscle, support recovery, and improve long-term health.
Start by calculating your daily protein target and aim for 30–40 grams of protein per meal. Remember, building muscle isn’t just about aesthetics—it’s about building a stronger, healthier you for life.
At SpyDar Fitness, we’re committed to helping you optimize your nutrition and workouts. Stay tuned for more tips in our blog series!
References
Dr. Gabrielle Lyon’s work on muscle as the organ of longevity.
Dr. Stacy Sims’ insights into protein for female athletes.
Dr. Donald Layman’s research on protein synthesis and aging.
