Protein Requirements & the RDA

Building muscle doesn’t happen in the gym alone. In Part 2 of this series, I break down the nutrition and supplementation variables that actually matter for maximizing muscle growth and which ones are overhyped or misunderstood.

We start with protein: how much you really need, why protein quality matters, the role of essential amino acids and leucine in stimulating muscle protein synthesis, and how protein distribution across the day can influence results. I also dive into how protein needs change with age, why older adults require higher per-meal and daily protein intakes, and practical recommendations to offset age-related anabolic resistance.

From there, we cover energy intake: how caloric deficits impair muscle protein synthesis, why massive surpluses don’t accelerate lean mass gains in trained lifters, and how to think about maintenance versus small surpluses depending on training status.

Finally, I break down the supplements that are actually supported by strong evidence — including creatine and whey protein: what they do, how they work, and how to use them effectively. We also cover common factors that can sabotage muscle growth, like smoking, excessive alcohol, poor sleep, and inappropriate use of NSAIDs or high-dose antioxidants.

If you want a clear, science-based framework for using nutrition and supplements to support muscle growth, without gimmicks or misinformation, then this episode is for you.

SPONSORS

• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

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TIMESTAMPS

0:00:00 - Intro

0:05:02 - Most Important Thing

0:05:35 - Protein Structure

0:07:09 - Protein Digestion

0:09:55 - Protein RDA

0:10:40 - Nitrogen Balance

0:12:24 - Muscle Turnover

0:14:09 - Amino Acids

0:19:35 - mTOR

0:23:12 - Carbon Diet Coach

0:24:12 - How Much Protein

0:29:56 - Protein Distribution

0:39:08 - Protein and Aging

0:45:04 - Protein Quality

0:50:50 - Outwork Nutrition

0:52:17 - Calories

1:01:23 - Supplements

1:05:16 - Things to Avoid

1:13:10 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/keys-to-building-muscle-part-2-training-episode-18