Optimizing Protein Recovery for Athletes

Muscle health isn’t just about how much protein you eat—it’s about how your body uses it. And for people with obesity or advancing age, that process can become less effective, even with optimal nutrition.

In this episode, I am joined by Dr. Nick Burd, one of the world’s leading researchers in muscle metabolism, to unpack the concept of anabolic resistance—when muscle doesn’t respond normally to protein and/or exercise. Together, we explore how aging, obesity and even the way foods are combined on your plate can impact muscle remodeling, recovery, and growth. Dr. Burd also shares why plant-based proteins often fall short, why protein efficiency matters more than quantity, and how endurance and resistance training affect nutrient use differently.

You’ll learn:

• What anabolic resistance is—and why it matters
• How to improve protein efficiency and muscle quality over time
• Why food matrix, and timing can change your results
• Key differences in nutrition strategies for endurance vs. strength athletes

Whether you're focused on longevity, performance, or helping someone break through a plateau, this episode delivers the research-backed information you’ve been looking for.

Who is Dr. Nick Burd?

Dr. Nick A. Burd is a muscle-metabolism scientist and professor at the University of Illinois at Urbana-Champaign, where he leads the Nutrition & Exercise Performance Research Group. Originally from the Midwest, he trained under renowned experts around the world before focusing his research on how protein and exercise influence muscle health across the lifespan. His work uses advanced tracer methods and muscle biopsies to explore optimal protein intake, plant vs. animal protein quality, and strategies to combat anabolic resistance.

This episode is brought to you by:

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Find Dr. Nick Burd At:

• University of Illinois at Urbana-Champaign: https://ahs.illinois.edu/burd
• X (Twitter): https://x.com/Nicholas_Burd
• Google Scholar: https://scholar.google.com/citations?user=BMvk_GMAAAAJ&hl=en
• LinkedIn: https://www.linkedin.com/in/nicholas-burd-5972b783/

Find Me At:

• Instagram:@drgabriellelyon  
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• YouTube: youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
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Timestamps:

02:15 – Burd defines anabolic resistance and why it matters

03:30 – 36g of protein didn’t overcome anabolic resistance in obesity

05:00 – Obesity impacts myofibrillar, not mitochondrial synthesis

09:00 – Mechanisms of anabolic resistance in obese muscle vs. aging

12:50 – Muscle mass is intact, but quality is compromised in obesity

19:30 – Muscle protein synthesis is for remodeling, not always growth

27:30 – Leucine threshold depends on lean mass and age

30:20 – Obese muscle doesn't need more protein, needs better function

43:35 – Resistance training can improve protein efficiency

49:55 – Weightlifters often overeat protein without harm

54:00 – Protease enzymes may help older adults digest protein

1:02:56 – Vegan vs animal diets on muscle protein synthesis

1:44:30 –Ground meat matrix impaired anabolic response post-training

1:48:54 – Food matrix effects are food-specific—no one-size-fits-all answer

Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.