The 5 most important protein questions answered with the latest science | Dr Matthew Nagra

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Nov 10, 2025

Dr. Matthew Nagra, a clinical nutrition researcher specializing in protein, muscle, and public health, joins to tackle common protein misconceptions. They discuss optimal protein intake for muscle growth, revealing 1.2–1.6 g/kg as effective. The chat highlights that resistance training is more crucial than protein alone for gains, and plant proteins are linked to lower chronic disease risk. Matthew dives into the environmental benefits of plant sources and dispels myths around high protein intake and its risks. Get ready for evidence-based insights on nutrition!

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ADVICE

Practical Protein Targets For Muscle

Aim for about 1.2–1.6 g/kg bodyweight of protein daily to support muscle and strength gains when paired with resistance training.
Increase toward 1.6 g/kg only if you want to squeeze out modest additional gains; >1.6 g/kg shows no clear extra benefit.

INSIGHT

Source Matters Less Than Total Intake

When protein intake is matched, clinical trials show no meaningful difference in muscle or strength gains between plant and animal protein.
Total protein amount and resistance training drive outcomes more than protein source.

ADVICE

Focus On Daily Protein And Training

Distribute protein sensibly but prioritize total daily intake; even uneven meal patterns didn't change daily muscle protein synthesis in controlled trials.
Pair protein with resistance training to get the benefit; protein alone has little effect.

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Protein is one of the most talked-about nutrients, yet confusion remains about how much we need and which sources are best. I am joined by Dr Matthew Nagra to unpack the science on protein intake, plant versus animal sources, and how to build strength and longevity without compromising your health or the planet.

What We Cover

The evidence-based protein range for muscle and strength
How plant and animal protein compare when total intake is matched
Why training drives results more than protein alone
New findings linking plant protein to lower chronic disease risk
What the Andrea Glenn study reveals about protein density and heart health
IGF-1 and mTOR myths and what the data really show
The environmental and practical case for plant protein

Protein plays a vital role in health, ageing and performance. This episode will help you cut through the noise and make confident, evidence-based choices.

You can learn more from Dr Matthew Nagra by following him on Instagram and YouTube, or by visiting his website where he shares articles, resources and practical advice on nutrition and healthy living.

Intro (00:00)
The Protein Problem No One Can Agree On (00:57)
Are You Eating Enough or Too Much Protein? (6:10)
The Truth About Plant vs Animal Protein (16:16)
What Really Drives Muscle Growth (21:57)
The Surprising Science on Protein and Aging (24:42)
Does Your Protein Choice Affect Disease Risk? (41:02)
What Long-Term Studies Reveal About Health and Longevity (44:58)
Is More Protein Always Better? (58:11)
Why Nutrition Research Is So Confusing (01:07:10)
The Hidden Cost of Animal Protein (01:13:35)
Final Thoughts That Might Change How You Eat (01:43:53)

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