ACC Says 1.2-2.0 g/kg Protein Supports Heart Health as Source, Not Quantity, Drives Risk
Updated
Updated · American College of Cardiology · Jul 20
ACC Says 1.2-2.0 g/kg Protein Supports Heart Health as Source, Not Quantity, Drives Risk
2 articles · Updated · American College of Cardiology · Jul 20
Summary
1.2-2.0 g/kg a day of protein can safely support exercise-related muscle and cardiovascular adaptations in healthy adults, the American College of Cardiology said, with benefits strongest when intake is spread across meals and snacks.
0.8 g/kg remains the baseline deficiency-prevention target, but the ACC said higher intakes better support strength, endurance and lean mass, with research pointing to about 1.6 g/kg for resistance training and 1.8 g/kg for endurance athletes.
Red and processed meats—not protein itself—usually explain links between high-protein diets and heart disease, the brief said, while poultry, seafood, low-fat dairy, legumes and soy show neutral to modestly beneficial cardiometabolic effects.
25%-30% of total energy from higher-quality protein sources has shown neutral to modest benefits in trials, and intakes up to about 3.3 g/kg for as long as 2 years have not shown kidney harm in adults with normal kidney function.
10%-35% of total energy from protein remains the acceptable range, the ACC said, warning that very high intake can still hurt diet quality if it displaces fiber, healthy fats and other nutrients or comes from ultraprocessed products.