1.    Wolfe RR, Cifelli AM, Kostas G, Kim IY. Optimizing protein intake in adults: Interpretation and application of the recommended dietary allowance compared with the Acceptable Macronutrient Distribution Range. Adv Nutr. 2017;8(2):266-275. https://doi.org/10.3945/an.116.013821

2.    Houston DK, Nicklas BJ, Ding J, et al. Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. Am J Clin Nutr. 2008;87(1):150-155. https://doi.org/10.1093/ajcn/87.1.150

3.    Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251-1265. https://doi.org/10.1039/c5fo01530h

4.    Rhee CM, Ahmadi SF, Kovesdy CP, Kalantar-Zadeh K. Low-protein diet for conservative management of chronic kidney disease: a systematic review and meta-analysis of controlled trials. J Cachexia Sarcopenia Muscle. 2018;9(2):235-245. https://doi.org/10.1002/jcsm.12264

5.    Schaafsma G. Advantages and limitations of the protein digestibility-corrected amino acid score (PDCAAS) as a method for evaluating protein quality in human diets. Br J Nutr. 2012;108 Suppl 2(S2):S333-6. https://doi.org/10.1017/S0007114512002541

6.    Phillips SM, Paddon-Jones D, Layman DK. Optimizing adult protein intake during catabolic health conditions. Adv Nutr. 2020;11(4):S1058-S1069.  https://doi.org/10.1093/advances/nmaa047

7.    Matsuoka R, Kurihara H, Nishijima N, Oda Y, Handa A. Egg white hydrolysate retains the nutritional value of proteins and is quickly absorbed in rats. ScientificWorldJournal. 2019;2019:5475302. https://doi.org/10.1155/2019/5475302

8.    Pennings B, Groen B, de Lange A, et al. Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men. Am J Physiol Endocrinol Metab. 2012;302(8):E992-9. https://doi.org/10.1152/ajpendo.00517.2011

9.    Berrazaga I, Micard V, Gueugneau M, Walrand S. The role of the anabolic properties of plant- versus animal-based protein sources in supporting muscle mass maintenance: A critical review. Nutrients. 2019;11(8):1825. https://doi.org/10.3390/nu11081825

10. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. https://doi.org/10.1186/s12970-018-0215-1

11. Cuthbertson D, Smith K, Babraj J, et al. Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle. FASEB J. 2005;19(3):422-424.  https://doi.org/10.1096/fj.04-2640fje

12. Pinckaers PJ, Domić J, Petrick HL, et al. Higher muscle protein synthesis rates following ingestion of an omnivorous meal compared with an isocaloric and isonitrogenous vegan meal in healthy, older adults. J Nutr. 2024;154(7):2120-2132. https://doi.org/10.1016/j.tjnut.2023.11.004

13. Trommelen J, van Lieshout GAA, Nyakayiru J, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324. https://doi.org/10.1016/j.xcrm.2023.101324

14. Oliveira CLP, Boulé NG, Sharma AM, et al. A high-protein total diet replacement increases energy expenditure and leads to negative fat balance in healthy, normal-weight adults. Am J Clin Nutr. 2021;113(2):476-487. https://doi.org/10.1093/ajcn/nqaa283

15. Batterham RL, Heffron H, Kapoor S, et al. Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metab. 2006;4(3):223-233. https://doi.org/10.1016/j.cmet.2006.08.001

16. Santesso N, Akl EA, Bianchi M, et al. Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur J Clin Nutr. 2012;66(7):780-788. https://doi.org/10.1038/ejcn.2012.37

17. Zapata RC, Singh A, Pezeshki A, Avirineni BS, Patra S, Chelikani PK. Low-protein diets with fixed carbohydrate content promote hyperphagia and sympathetically mediated increase in energy expenditure. Mol Nutr Food Res. 2019;63(21):e1900088. https://doi.org/10.1002/mnfr.201900088

18. Qi XX, Shen P. Associations of dietary protein intake with all-cause, cardiovascular disease, and cancer mortality: A systematic review and meta-analysis of cohort studies. Nutr Metab Cardiovasc Dis. 2020;30(7):1094-1105. https://doi.org/10.1016/j.numecd.2020.03.008

Click here to watch Dr. Peter Attia's summary video.

Achieving optimal protein consumption involves focusing on three key factors. First, aim to consume 0.8-1.0 grams of protein per pound of body weight each day. Second, be mindful of overall calorie intake, as consuming too many calories, even from protein, can hinder fat loss goals. Finally, prioritize high-quality protein sources with a high PDCAAS (Protein Digestibility Corrected Amino Acid Score) to ensure the body receives essential amino acids in the most effective way possible. By focusing on these three principles, protein consumption can be optimized for long-term health and performance.

With 28g of protein, 150 calories, and a perfect PDCAAS score of 1.0, consuming David is an exceptional way to meet these nutritional goals. Crafted to provide high-quality protein in a low-calorie package, David supports muscle growth and fat loss.