Protein Optimization Protocol
Attia's protein intake framework: 1 g/lb body weight per day, spaced into servings of 20-50g, prioritizing animal sources, tracking key amino acids (leucine, lysine, methionine), with whey post-workout and electrolytes during workouts. Tracked via the Carbon app.
Assembled by Cited from Peter Attia's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
9-
In a protocol
Consume about 1 gram of protein per pound of body weight per day to support muscle mass.
“increase protein to 1 gram per pound of body weight
TT▶ 12:20Dosage~1 g per pound current body weight per day, split into servings of 20–50 gCaveatsServings under 20–25 g may shunt to gluconeogenesis; servings over ~50 g may exceed the useful upper boundCertaintyexplicitstrong endorsement~1 g/lb body weight/day, spaced into 20-50g servings -
In a protocol
Prefer animal-sourced protein over plant-sourced for greater bioavailability and higher leucine, lysine, and methionine content.
“Protein derived from animal sources are more bioavailable
TT▶ 14:10CaveatsPlant protein can work, especially with eggs and dairy; cooking liberates more plant proteinCertaintyexplicitrecommendationPrefer animal sources for bioavailability -
In a protocol
Track methionine intake, aiming for at least 2 grams per day. Eggs are a high source.
“at least 2 grams of methionine a day
TT▶ 16:10Dosage>=2 g/dayCertaintyexplicitpersonal useTrack >=2 g methionine/day -
In a protocol Alternative
Use high-quality whey protein post-workout in place of in-workout amino acids.
“I just use high quality whey protein post workout
TT▶ 17:55DosagePost-workoutCertaintypersonal onlypersonal useWhey protein post-workout -
In a protocol
During workouts Attia consumes only an electrolyte drink rather than amino acids.
“literally just consuming an electrolyte drink
TT▶ 17:40Certaintypersonal onlypersonal useElectrolyte drink during workout -
In a protocol
Attia no longer uses BCAA supplements during workouts; says they've largely fallen out of favor.
“I don't even consume branched chain amino acids anymore
TT▶ 17:00Certaintyexplicitmild cautionNo longer uses BCAAs; replaced by post-workout whey -
Organic (prompted) In a protocol
Attia uses the Carbon app to track macronutrients and see where his protein and amino acids come from.
“it's called Carbon
TT▶ 16:15CaveatsDisclosed friend is the founderCertaintypersonal onlypersonal useCarbon app to track amino acid intake
How this protocol has evolved
Attia previously used BCAAs during workouts and did extensive water-only fasting; he has shifted to higher protein intake with spacing and tracking, dropping BCAAs in favor of post-workout whey, after a DEXA scan revealed significant muscle loss.