I’m going to go out on a limb and bet that this video might ruffle a few feathers. Anything about protein is bound to!

Read the full blog on The Proof website 👉 theproof.com/protein-versus-resistance-training/

To avoid some of that let me expand upon my position and thoughts here in bullet point form.

I am talking about healthy ageing, for the average adult - not performance athletes trying to squeeze out every last ounce of strength.

I’m not saying protein isn’t important. Nor am I saying above the average protein intake (1-1.3g per Kg) one cannot optimise further to squeeze out a little more strength. Research suggests 1.6-2.2g per Kg is optimal if one’s goal is to build as much muscle and strength as possible.

I am not saying the RDA is optimal. I’m saying the average adult eats above this. The RDA may well be too low, especially for elderly who have anabolic resistance .

What I am saying is current protein intakes in America (and likely most Western countries) at 1.0-1.3g per KG is more than sufficient to help one build significant strength as long as resistance training is in place. Problem is, most adults in America are not moving their body against resistance.

Falls and frailty is important. So people should take resistance training seriously. And all of the other causes of falls should be considered too - polypharmacy and vision impairment to name just a few. However, we can’t lose sight of the fact that way more people die of cardiovascular disease than they do of falls and fractures. And we have evidence, observational and RCT’s, that suggest downshifting on animal protein and consuming more plant protein is beneficial for reducing one’s risk of CVD.

Therefore when it comes to strength, most of the conversation should be focussed on resistance training. And when it comes to protein, while the amount can be fine tuned, if we are talking about optimising health span, most of the conversation should be on protein source.

This is based on a USA average protein intake of 1-1.3G per kg. We can’t just assume this applies to all populations as their baseline protein intake may be less.

Welcome your comments 👇🏻

Simon

Sources:

PMID: 29931213
PMID: 30458949
PMID: 36057893
PMID: 31161217
PMID: 32699048
CDC pie chart: www.cdc.gov/nchs/data/nvsr/nvsr70/nvsr70-04-508.pd…

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