FoundMyFitness #093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth
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Jul 30, 2024 
Dr. Luc van Loon, a Professor at Maastricht University and an authority on exercise physiology, shares insights on protein metabolism and muscle growth. Discover why protein is essential and how the recommended dietary intake was established. He delves into the optimal protein distribution for muscle synthesis and the surprising effects of protein timing, including evening consumption. The discussion also touches on the benefits of collagen supplements and the impact of cold water immersion on recovery. A must-listen for fitness enthusiasts!
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Protein Turnover
- All tissues, including muscle, constantly synthesize and break down proteins.
- This renewal allows tissues to adapt to use, growing or shrinking.
Protein RDA
- The 0.8 g/kg protein RDA is based on nitrogen balance studies, but it represents a minimal requirement.
- The body adapts to different protein intakes, so the RDA might not be optimal for all.
Protein Recycling
- On a daily basis, the body synthesizes about 300g of protein but only consumes around 70g.
- This means the body recycles a significant amount of amino acids, refreshing them with dietary intake.