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#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD
FoundMyFitness
Balance Protein for Optimal Muscle Health
Protein plays a vital role in muscle mass and health, but a nuanced understanding of its impact is necessary. Initial studies exaggerated the effects of protein on muscle synthesis, showing substantial increases that later trials tempered with more modest data. While a baseline intake of 1.2 grams per kilogram is fundamental, an optimal range of 1.6 grams per kilogram is beneficial for physically active individuals. Beyond this range, excessive protein intake does not equate to enhanced muscle utilization due to the body's limits on processing. The analogy of muscle protein turnover likens amino acids to bricks in a wall, where constant replacement occurs through exercise, emphasizing the need for adequate intake to support this ongoing process.
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