How much protein for maximal gains

Phillips recommends ~1.6 g/kg as sufficient for most; higher intakes yield diminishing returns.

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Episode notes

In this Building Muscle Masterclass, I sit down with Dr. Stu Phillips — the world’s most cited researcher in exercise science and protein metabolism. If you care about building muscle, eating enough protein, lifting smarter, or cutting through the noise in the fitness world, this is a must-listen.

Stu and I go deep on the biggest questions in hypertrophy and nutrition, backed by some of the most important studies in the field:

• What actually drives muscle growth and what most people still get wrong

• How much protein you should really eat to maximize hypertrophy (and what the meta-analyses say)

• Whether high-protein diets harm your kidneys (spoiler: nope)

• Plant vs. animal protein: does the source matter, or is it all about leucine?

• Do hormone spikes from training matter for gains?

• Should women change their programming based on menstrual cycle phase?

• The truth about “lifting heavy” — do you need it for hypertrophy?

And MORE

If you want the clearest, most up-to-date breakdown of protein science and muscle growth from the guy who literally did the research I base many of my recommendations on… this is your episode.

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