The Art of Manliness Protein — Everything You Need to Know
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Oct 23, 2023 
Don Layman, a professor emeritus of nutrition and a leading expert on dietary protein, shares insights on the critical role of protein in our diet. He argues that animal-based proteins are superior to plant-based options and critiques collagen supplements as ineffective. Layman explains how protein needs differ by age and activity level, emphasizes optimal intake for losing weight, and addresses misconceptions about excessive protein consumption. He also discusses the protein leverage hypothesis, linking protein intake to dietary choices and trends in obesity.
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Protein by Weight
- Protein requirements are based on lean body mass and body weight, not gender.
- A 150-pound woman and a 150-pound man have roughly the same protein needs.
Protein and Exercise
- Increase your protein intake if you exercise, especially endurance activities.
- Endurance exercise burns about 10 grams of protein per hour.
Excess Protein
- Consuming excessive protein offers no additional muscle-building benefits past a certain threshold.
- Aim for around 0.8 grams of protein per pound of body weight for muscle growth.
