High Protein Diet — Diets
Protein-prioritized eating strategy for muscle preservation, satiety, and body composition optimization across all age groups.
Overview
High protein diets (1.6-2.2 g/kg/day for active individuals; 1.2-1.6 g/kg/day for older adults) are supported by extensive evidence for muscle protein synthesis, satiety, body composition, and metabolic health. Multiple meta-analyses confirm that higher protein intake improves fat loss while preserving lean mass during caloric restriction, enhances muscle protein synthesis responses to resistance training, and improves satiety compared to lower protein diets. The International Society of Sports Nutrition recommends 1.4-2.0 g/kg/day for exercising individuals. For older adults, the PROT-AGE study group recommends 1.0-1.2 g/kg/day (above the RDA of 0.8 g/kg/day) to prevent sarcopenia.
Indications
- Muscle hypertrophy and strength gains
- Sarcopenia prevention in older adults
- Fat loss with lean mass preservation
- Post-surgical and injury recovery
- Satiety and appetite control
Mechanism of Action
Leucine activates mTORC1 signaling, initiating muscle protein synthesis when dietary threshold (2.5-3 g per meal) is reached
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| High Protein Diet | 1.6-2.2 g protein/kg/day (active adults) | Distributed across 3-4 meals | 30-50 g protein per meal for maximal MPS; leucine threshold 2.5-3 g per meal |
| High Protein Diet (older adults) | 1.2-1.6 g protein/kg/day | Distributed across 3-4 meals | Higher per-meal protein needed due to anabolic resistance; 40-50 g per meal |
Safety & Contraindications
- Safe in individuals with normal kidney function; no evidence of renal damage
- Pre-existing kidney disease: protein should be limited per nephrologist guidance
- Very high intakes (>3 g/kg/day) have limited additional benefit
- Ensure adequate hydration with higher protein intake
- Distribute protein across 3-4 meals for optimal MPS stimulation