Modern Wisdom #793 - Menno Henselmans - The New Science Of Using Protein To Build Muscle
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Jun 6, 2024 
Menno Henselmans, a fitness coach and researcher specializing in evidence-based nutrition, shares groundbreaking insights on muscle building through diet. He debunks common protein myths, revealing that absorption depends on meal composition and exercise. He discusses flexible dieting, caffeine's role in fat loss, and the surprising benefits of underrated foods. Menno emphasizes the balance between muscle growth and health while exploring how social identity influences dietary choices. Tune in for a mix of science and humor in your fitness journey!
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Protein Distribution and Timing
- Distribute protein equally over at least three meals daily.
- Sandwich workouts within a five-hour inter-meal window for optimal muscle protein synthesis.
Optimal Protein Intake
- The maximum muscle-building effect of protein occurs around 1.6 grams per kilogram of body weight daily.
- This finding is supported by multiple meta-analyses and studies.
Protein Intake Challenges
- Chris Willx finds it difficult to consume 180 grams of protein daily through food alone.
- Serious lifters find it easy due to structuring their lives around protein consumption.
