How much protein can your body actually use in one sitting? Is there an upper limit to muscle protein synthesis? Does protein timing really matter?
If you're serious about gaining muscle, you've likely asked these questions and many more like them.
To help answer these questions, I interviewed Dr. Stuart Phillips, a world-renowned protein researcher who has published more than 450 peer-reviewed articles. He’s a bonafide protein metabolism expert.
In this episode, we discuss the findings of a recent groundbreaking study that challenged the common belief that there's a limit to how much protein your body can use in one meal.
Dr. Phillips breaks down the study's surprising results and shares his insights on optimal protein intake for muscle growth. He also delves into other fascinating topics like the role of protein as you age, the anabolic window, and the "first meal effect."
Whether you're a bodybuilder, athlete, or simply looking to optimize your fitness, this episode will provide you with cutting-edge and practical information to help you reach your goals.
In this podcast, you'll learn about . . .
- The upper limit of protein absorption in a single meal and the effects of consuming a massive dose of protein
- Protein timing and the duration of the “anabolic window” post-workout
- Why protein overfeeding might not be the answer to enhanced muscle gain
- The potential differences between protein supplements and whole-food protein source
- How aging affects muscle protein synthesis and anabolic resistance
- Protein quality and its role in overall health and muscle development.
- Practical strategies to optimize your daily protein intake
- The role of exercise versus nutrition in muscle growth and health
- And more . . .
So, click play and get evidence-based recommendations for optimizing your protein intake for health, longevity, and muscle gain.
Timestamps:
(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
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(8:14) How much protein can your body absorb and use in one meal?
(13:10) How do results compare when splitting up 100g of protein into smaller doses?
(17:32) Are multiple protein feedings throughout the day superior for muscle gain?
(21:40) Could consuming mixed meals with whole foods affect protein absorption differently than supplements?
(24:40) What novel insights did this study provide about muscle protein synthesis?
(28:06) Is the muscle-building response to protein impacted by workout timing or training in general?
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(30:08) Is there an "anabolic window" where your body is more responsive to protein post-workout?
(32:14) Should you increase your protein intake on days you train?
(35:15) Is there a benefit to consuming a massive amount of protein post-workout?
(38:58) How does the muscle-building response to protein change as you age?
(41:50) Should you eat more protein as you get older?
(44:04) Why is it important to start your day with a high-protein meal?
(46:52) What is the "first meal effect" and its significance?
(48:24) Is "protein quality" a concern for muscle growth?
Mentioned on the Show:
The study: https://pubmed.ncbi.nlm.nih.gov/38118410/
Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
Stuart Phillips's Instagram: https://www.instagram.com/mackinprof/
Stuart Phillips's Twitter: https://twitter.com/mackinprof
Muscle for Life with Mike Matthews 