The Proof with Simon Hill

Protein amount, quality and timing | Dr Luc van Loon

74 snips
Jan 5, 2026
Guest
Luc van Loon
Dr. Luc van Loon, a leading expert in exercise physiology at Maastricht University, shares groundbreaking insights into protein metabolism and muscle health. He debunks common protein myths, emphasizing the crucial role of amino acids and the effects of inactivity on muscle loss. The discussion covers the protein needs across different life stages, the impacts of diet types on muscle health, and how physical activity can combat anabolic resistance in aging. Luc also highlights practical advice for optimizing protein intake and digestion.
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INSIGHT

Protein Rapidly Triggers Muscle Synthesis

  • Ingesting ~20 g of protein acutely stimulates muscle protein synthesis even without extra training stimulus.
  • Luc van Loon calls this a 'magical' demonstration that food becomes muscle within hours.
ANECDOTE

Infusing A Cow To Track Human Muscle Protein

  • Van Loon described infusing a cow with labeled amino acids to trace dietary protein into human muscle.
  • He used the cow's milk protein to show that breakfast amino acids can appear in muscle within two hours.
INSIGHT

Synthesis ≠ Muscle Gain

  • Acute rises in muscle protein synthesis do not equal net muscle mass gain by themselves.
  • Van Loon stresses synthesis is a proxy and must be interpreted with breakdown and training context.
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