Sigma Nutrition Radio #592: How Much Protein is Actually Healthy? – Eric Helms, PhD & Matt Nagra, ND
38 snips
Jan 27, 2026 Dr. Matthew Nagra, naturopathic doctor and nutrition researcher, and Eric Helms, strength coach and sports-nutrition researcher, debate protein needs. They explore what the RDA means, dose-response for muscle and bone, how training status and energy balance change needs, and where benefits taper off. Practical ranges and long-term health context are discussed.
AI Snips
Chapters
Books
Transcript
Episode notes
What The Protein RDA Actually Means
- The RDA (0.8 g/kg) is based on nitrogen balance and set to cover ~97.5% of the population.
- RDA ensures minimal needs, not necessarily optimal intake for performance or healthy ageing.
Higher Recommendations Come From Performance Data
- Sports-nutrition guidance commonly recommends ~1.2–1.7 g/kg based on performance and nitrogen-balance history.
- Different athlete types and goals influence recommended ranges.
Practical Evidence-Based Range
- Evidence suggests bone benefits around ~1.1–1.2 g/kg and muscle/strength benefits up to ~1.5–1.6 g/kg.
- 1.2 g/kg is a pragmatic target for most health-conscious adults.
