How much protein is too much?
For years, 1.6 g/kg has been treated as a hard ceiling for
building muscle. Dr Eric Helms was a co-author on the 2018 Morton
meta-analysis that produced that number - and in this episode he
explains why he now considers it out of date. Cliff and Eric work
through what the newer data shows, who needs more, and why the
right protein target depends on the person in front of you.
In this episode we cover
Why the 1.6 g/kg "limit" was never a hard limit, and why
meta-analyses expire
What the Tagawa (2021), Nunes (2022) and Refalo (2025)
analyses add
Protein targets for a new lifter, an advanced physique
athlete and an older adult with sarcopenia
How to set protein for larger bodies: fat-free mass and the
height-in-centimetres heuristic
Whether women need less protein than men
Why lean people lose more muscle in a deficit, and what that
means for protein
Recomposition, energy balance and why the scale can mislead
Is high protein dangerous? Kidneys, creatinine vs cystatin C,
bone and longevity claims
Chapters
00:00 Intro 01:13 Catching up with Eric 02:09 Is 1.6 g/kg a
hard limit? 04:13 Why meta-analyses expire 06:24 Tagawa, Nunes and
diminishing returns 08:08 What practitioners should take away 09:34
New lifter vs advanced athlete vs older adult 16:17 Protein in the
context of the whole person 23:24 Protein for larger bodies 26:36
Medical conditions and anabolic resistance 27:22 Do women need less
protein? 32:38 Leanness, dieting and muscle loss 36:32 Obesity,
insulin resistance and muscle gain 40:52 Recomposition and energy
balance 47:06 Is high protein dangerous? 51:02 Protein restriction,
longevity and blue zones 53:43 The desert island question 56:22
Cliff's key takeaways
About Dr Eric Helms
Eric Helms, PhD, CSCS, AccredSpNut, is Co-director of the AUT
Sport Performance Research Institute New Zealand (SPRINZ),
co-founder of MASS Research Review, and Chief Science Officer at
3D Muscle Journey. He is a WNBF Pro natural bodybuilder and lead
author of The Muscle and Strength Pyramids.
Find Eric:
Instagram @helms3dmj · Linktree · 3D
Muscle Journey · MASS Research Review
Links mentioned in this episode
Morton et al. (2018) protein supplementation
meta-analysis: doi.org/10.1136/bjsports-2017-097608
Tagawa et al. (2021) dose-response
meta-analysis: doi.org/10.1093/nutrit/nuaa104
Nunes et al. (2022) protein and muscle mass
meta-analysis: doi.org/10.1002/jcsm.12922
Refalo, Trexler and Helms (2025) protein during energy
restriction: doi.org/10.1519/SSC.0000000000000888
Heymsfield et al. (2011) voluntary weight loss and body
composition: doi.org/10.1111/j.1467-789X.2010.00767.x
Greg Nuckols on protein and the 1.6 g/kg rule (Stronger by
Science): strongerbyscience.com/protein-science
Holistic Performance Institute
Practitioners Roadmap (free):
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YouTube: https://www.youtube.com/@holisticperformance
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