Dr. Peter Attia’s Recommendations for Optimal Protein Intake

ByBob Burns

Updated March 24, 2025

Why Protein Matters

Protein is the building block of muscle and plays a critical role in hormone production, immune function, and metabolic health. As we age, sarcopenia (age-related muscle loss) becomes a major concern, making adequate protein intake essential for longevity and quality of life.

Dr. Attia’s approach to protein intake is grounded in muscle-centric medicine—prioritizing strength and muscle mass as key indicators of long-term health.

How Much Protein Does Dr. Attia Recommend?

Dr. Attia suggests a higher intake than traditional dietary guidelines, particularly for those looking to maintain or gain muscle:

• 1.6–2.2 grams of protein per kilogram of body weight (0.7–1.0 g per pound) for most individuals.
• Closer to 2.2 g/kg (1 g/lb) for highly active individuals and older adults to combat muscle loss.
• Spread protein intake evenly across meals to maximize muscle protein synthesis (MPS).

Protein Timing & Distribution

• Aim for at least 30–50g of protein per meal to effectively stimulate MPS.
• Consume protein within 60–90 minutes post-workout to support recovery.
• Prioritize high-quality protein sources like lean meats, eggs, dairy, fish, and protein supplements if needed.

The Best Protein Sources

Dr. Attia emphasizes high bioavailability and essential amino acid content, focusing on:

• Animal-based proteins: Beef, chicken, fish, eggs, dairy (best for muscle preservation and absorption).
• Whey & casein protein: Easily digestible and rich in leucine, a key amino acid for muscle synthesis.
• Plant-based proteins: Lentils, quinoa, tofu, and soy—though often lower in leucine and requiring strategic pairing.

Protein & Longevity: Too Much or Just Right?

A common concern is whether high protein intake accelerates aging due to mTOR activation. Dr. Attia believes this risk is overstated, especially when protein is consumed strategically:

• Muscle preservation > theoretical longevity concerns.
• Intermittent fasting or cycling lower-protein days may mitigate any potential risks.
• Strength training alongside higher protein intake supports longevity more effectively than limiting protein.

The Takeaway

Dr. Attia promotes a higher protein intake than standard recommendations, prioritizing muscle preservation, metabolic health, and long-term performance. Optimal intake varies by individual, but a general range of 1.6–2.2 g/kg (0.7–1.0 g/lb) of body weight ensures adequate muscle support.

Need help building a personalized protein strategy quickly? Start a chat now and get answers in minutes.