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AI Summary
- Protein RDA of 0.8g/kg is inadequate; optimal intake of 1.2-2.0g/kg supports muscle maintenance, improves body composition, and promotes longevity across aging populations
- Protein timing and anabolic window are largely mythical; total daily intake and exercise stimulus matter far more for muscle building; higher protein intakes improve insulin sensitivity and metabolic health
- Exercise redirects growth factors like IGF-1 toward repair rather than proliferation, mitigating cancer and disease risks while supporting muscle building—protein amount matters more than source