The Basics of Protein and Individual Needs

At Ascent, we've always been committed to sharing the science behind what fuels your performance and overall health. Protein is one of the most talked-about nutrients, and for a good reason. It's the foundation of recovery, strength, and vitality. But the internet often oversimplifies the conversation, with the common "1 gram of protein per pound of body weight" rule showing up everywhere. 

Here's the truth: there isn't strong scientific evidence supporting that blanket number. Your protein needs depend on far more than body weight alone. Age, activity level, and lifestyle all influence how much protein best supports your health and performance. That's why our team of PhD scientists created Ascent's updated Protein Calculator, designed to help you discover your daily needs based on evidence - not internet myths. 

We know it's easy to absorb repeated messages, especially when you hear them over and over online. But nutrition is not one-size-fits-all. Just like your training routine and recovery needs, your protein intake should be personalized. We're here to help cut through the noise with facts you can trust. 

Why Protein Matters 

Protein is made of amino acids, often called the building blocks of your body. Here's why it matters: 

• Supports muscle recovery and lean muscle mass: In one study, young men who supplemented with 24g of whey protein daily gained nearly double the lean tissue compared to those using soy protein during 36 weeks of resistance training. Whey also naturally delivers higher levels of leucine, the amino acid most important for muscle growth. (1) 
• Plays a role in healthy aging and bone health: Protein makes up a large part of bone's structure, creating the framework for minerals like calcium. Research shows higher protein is safe and may even support stronger bones, particularly in the lower spine. While more long-term studies are needed, the evidence so far is promising and underscores how valuable protein can be for lifelong health. (2,8)
• Enhances muscle protein synthesis (MPS): Supplementing with protein can help improve your workout. For active individuals, high-quality protein stimulates MPS, your body's adaptive recovery response to exercise where amino acids convert to skeletal muscle tissue. (5,7) 

Debunking the 1 Gram Per Pound Protein Myth

The idea that everyone needs exactly 1 gram of protein per pound of body weight is not supporting by strong scientific evidence. Most research shows this number overshoots what the body actually needs. For example, a 180lb (82 kg) person would be told to consume 180 grams of protein per day using that formula, yet studies on athletes show most people do not need more than 1.6-1.8g/kg (about 128-144 grams for this individual) to support muscle maintenance and recovery, even in training environments with high demand. (7,9). For those with higher caloric needs from intense training, additional protein can still be included as part of their overall macronutrient strategy, especially if they want to prioritize protein over carbohydrates or fats. 

Protein needs are also shaped by far more than weight alone. Age, training level, and overall diet quality all influence how efficiently the body uses and distributes protein. (5,10) For many individuals, simply increasing protein quality and distributing intake more strategically throughout the day is more effective than dramatically increasing total volume. (3,6)

Research also shows that going significantly above 2.0g/kg provides no additional measurable benefit for most people in terms of strength, muscle, or recovery outcomes. (11)

This is why there is no universal one-size-fits-all target. Protein needs are dynamic and change depending on your physiology, training intensity, and lifestyle choices, which is what the next section explores more in depth. 

What the Research Really Says About Protein Intake 

The science is clear on several important points: 

• Protein quality matters: High-quality protein sources, such as whey, provide all the essential amino acids and are easily absorbed. These protein are especially effective for stimulating muscle protein synthesis. (3,4,5)
• 25-30g per meal is optimal: Research shows that consuming 25-30g of high-quality protein in a single meal maximally stimulates skeletal muscle protein synthesis. The effect begins within 1-2 hours after earing and lasts up to 3 hours.(5) This is why Ascent Whey Protein is designed with a 25g scoop of fast-digesting protein and naturally occurring leucine from Native Whey. Because Native Whey contains more leucine than most traditional whey proteins, it helps you get more leucine from every serving. 
• Training frequency and intensity matter: Protein needs shift depending on how often and how hard you train. Experienced athletes may need less, while those in high-frequency or high-intensity training phases may require more. Leucine and other BCAAs play a key role in stimulating MPS across these conditions.(7)
• Protein needs increase with age: As we get older, the body becomes less efficient at both digesting protein and building muscle from it, which means older adults often need more protein than younger adults to get the same benefit.(5) Research shows that about 1.2-1.6g/kg per day and closer to 40g per meal may be more effective for healthy aging, compared to roughly 20g per meal for younger adults. (10,12)
• Distributing protein across meals helps: Protein is more effective whey spread across 3-4 meals in a day rather than packed into one. Adults who distribute protein intake evenly see about 25% higher rates of muscle protein synthesis than those who consumer most of it at dinner. (5,6,8)

How to Find Your Personalized Protein Needs

Protein needs are not the same for everyone. Age, activity level, and lifestyle all play a role in how much your body requires to perform and recover, and thrive. That is why Ascent built the Protein Calculator, a science-backed tool designed to cut through the noise and give you clarity. 

We do not inflate numbers just to sell more product. Our recommendations are rooted in evidence, so you can feel confident you are fueling your training, recovery, and long-term health with clean, trusted protein. 

References

Resources:

1. Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., Aristizabal, J. C., Saenz, C., Dunn-Lewis, C., Ballard, K. D., Quann, E. E., Kawiecki, D. L., Flanagan, S. D., Comstock, B. A., Fragala, M. S., Earp, J. E., Fernandez, M. L., Bruno, R. S., Ptolemy, A. S., … Kraemer, W. J. (2013). Whey protein supplementation during resistance training augments lean body mass. Journal of the American College of Nutrition, 32(2), 122–135. https://doi.org/10.1080/07315724.2013.793580 

2. Darling, A. L., Millward, D. J., Torgerson, D. J., Hewitt, C. E., & Lanham-New, S. A. (2009). Dietary protein and bone health: A systematic review and meta-analysis. The American Journal of Clinical Nutrition, 90(6), 1674–1692. https://doi.org/10.3945/ajcn.2009.27799

3. Devries, M. C., & Phillips, S. M. (2015). Supplemental protein in support of muscle mass and health: advantage whey. Journal of Food Science, 80 Suppl 1, A8–A15. https://doi.org/10.1111/1750-3841.12802

4. Arentson-Lantz EJ, Kilroe S. Practical applications of whey protein in supporting skeletal muscle maintenance, recovery, and reconditioning. J Anim Sci. 2021 Apr 1;99(4):skab060. doi: 10.1093/jas/skab060. PMID: 33630061; PMCID: PMC8075117.

5. Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Dietary protein intake and human health. Food & Function, 7(3), 1251-65. https://doi.org/10.1039/C5FO01530H  

6. Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., Layman, D. K., & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of Nutrition, 144(6), 876–880. https://doi.org/10.3945/jn.113.185280

7. Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29–S38. https://doi.org/10.1080/02640414.2011.619204

8. Wallace, T. C., & Frankenfeld, C. L. (2017). Dietary protein intake above the current RDA and bone health: A systematic review and meta-analysis. Journal of the American College of Nutrition, 36(6), 481–496. https://doi.org/10.1080/07315724.2017.1322924

9. Mazzulla, M., Abou Sawan, S., Williamson, E., Hannaian, S. J., Volterman, K. A., West, D. W. D., & Moore, D. R. (2020). Protein intake to maximize whole-body anabolism during postexercise recovery in resistance-trained men with high habitual intakes is several-fold greater than the current recommended dietary allowance. The Journal of Nutrition, 150(3), 505-511. https://doi.org/10.1093/jn/nxz249

10. Churchward-Venne, T. A., Pinckaers, P. J. M., Smeets, J. S. J., Peeters, W. M. I., Zorenc, A. H. G., van Loon, L. J. C. (2016). What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult? Sports Medicine, 46(9), 1205–1212. https://doi.org/10.1007/s40279-016-0504-2 

11. French, S. J., Ruell, P. A., & Davies, R. W. (2025). The harms of high protein intake: Conjectured, postulated, claimed, and presumed, but shown? American Journal of Clinical Nutrition. Advance online publication. https://doi.org/10.1093/ajcn/nqae001

12. Phillips, S. M., Paddon-Jones, D., & Layman, D. K. (2020). Optimizing adult protein intake during catabolic health conditions. Advances in Nutrition, 11(4 Suppl), S1058–S1069. https://doi.org/10.1093/advances/nmaa047