Aliquot #120: How the Experts Build Muscle Mass

        00:01:03 - Does protein timing optimize muscle mass gains?
00:04:46 - Is consuming 100g of protein at once as effective for muscle synthesis as several 20g doses spread throughout the day?
00:07:39 - Can eating protein before bed stimulate muscle building and reduce overnight muscle loss?
00:11:04 - Why athletes should consider having a protein-rich snack before bed
00:12:26 - How time-restricted eating affects muscle protein synthesis?
00:14:21 - Why does time-restricted eating work well for Dr. Luc van Loon?
00:18:00 - Can you gain muscle on 0.8 g/kg of protein per day?
00:18:49 - Does it matter if protein is consumed before or after resistance training?
00:20:39 - Which better stimulates muscle protein synthesis—multiple smaller protein meals (e.g., 5x20g) or fewer larger ones (e.g., 2x50g)?
00:23:31 - Dr. van Loon's exercise routine & diet
00:25:25 - Dr. Layne Norton's diet & supplement routine
00:27:55 - Why Layne prefers afternoon workouts and how many hours he trains each week.
00:31:22 - How frozen meals help Layne balance convenience with nutrition
00:32:05 - What are Layne's must-have supplements?
00:32:22 - Layne's strong views on creatine – cognition, memory, muscle, and mood
00:32:59 - Does creatine damage kidneys or cause baldness?
00:34:28 - Layne's recommended creatine dose
00:35:16 - Does Layne worry about the insulin response from supplemental protein powder?
00:36:16 - Which supplements does Layne rank as tier 2?
00:37:46 - Why is Layne enthusiastic about Ashwagandha's benefits?
00:39:47 - Can melatonin increase lean mass?
00:41:48 - Layne's tier 3 supplements