Which Form?
Protein
3.7
Strong
consensus
Based on expert consensus data from publicly available videos, not medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement.
Available Forms
- Animal protein is more efficient for muscle (complete EAAs, leucine density, digestibility)
- Plant protein works but needs more total intake
- Whey/casein favored for supplementation
- whey beats collagen for muscle (Huberman)
Dosage & Timing
Dosage
- 1
- 2-1
- 6 g/kg for general health and activity (Attia, Patrick)
- aim ~2 g/kg to buffer variability (Attia) — up to 2 g/kg for recomposition (Patrick)
- Older adults ~1
- 6 g/kg to overcome anabolic resistance
- Huberman's own-voice rule of thumb: ~1 g per pound of body weight
- Diminishing returns above ~1
- 6-1
- 8 g/kg (guest Van Loon)
Timing
- Distribute across 3-4 meals of ~20-25 g each
- front-load a protein-rich first meal (Hyman: 30-40 g
- guest Layman: hit ~2
- 5 g leucine)
- Pre-sleep protein can aid recovery, but daily total matters more than meal timing (Patrick)
Expert Positions
What Each Expert Says
Huberman's clearest own-voice protein guidance is a general target of ~1 gram per pound of body weight, mostly from whole foods, with whey superior to collagen for muscle due to higher leucine and bioavailability. His muscle and brain episodes lean on EAAs/leucine, and guest Gabrielle Lyon reinforces the muscle-centric, ~1 g/lb-of-ideal-bodyweight position.
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