Lift Free And Diet Hard with Andrew Coates #390 Stu Phillips - How Much Protein Do We Really Need?
Aug 14, 2025
Dr. Stu Phillips, a renowned researcher from McMaster University, shares invaluable insights on muscle health and aging. He explains sarcopenia, the age-related muscle loss, and stresses how proper protein intake can help combat it. Listeners learn about adjusting protein needs as we age, the significance of food timing, and the interplay between plant-based versus animal proteins. He also addresses common myths around women's training during menopause and the misleading claims associated with energy drinks and muscle repair.
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Inactivity Is The Biggest Driver Of Sarcopenia
- Age plus inactivity drive sarcopenia, not age alone. Physical loading is the primary modifiable driver to retain muscle mass.
Aim ~1.6 g/kg Daily For Muscle Optimization
- Target roughly twice the RDA for optimization: about 1.6 g/kg per day. This captures ~95% of protein-related benefits for muscle and function long-term.
RDA Is A Minimum, Not An Optimal Target
- The RDA (0.8 g/kg) is a minimum to prevent deficiency, not an optimization target. Doubling it addresses exercise and muscle-gain needs more effectively.