Aliquot #74: Protein intake for growing and maintaining muscle
Aliquot #74: Protein intake for growing and maintaining muscle
Protein is essential for building and maintaining muscles. Aiming for about 1.2 to 1.6 grams of protein per kilogram of body weight (about 0.5 to 0.7 grams per pound) is optimal for maintenance on the lower end and building muscle on the higher end. The timing and distribution of protein intake can influence how well our bodies adapt to exercise, but concerns about the protein source – animals versus plants – are likely unfounded. The important thing is to get enough of the branched-chain amino acid leucine, which is found in higher concentrations in animal protein but is also in plant proteins.
Get these episodes in a convenient podcast format.
Aliquot episodes make great companion listening for a long drive. You can find these special members-only episodes alongside live recorded Q&As on The Aliquot, our official premium FoundMyFitness podcast.
Protein is essential for building and maintaining muscles. Aiming for about 1.2 to 1.6 grams of protein per kilogram of body weight (about 0.5 to 0.7 grams per pound) is optimal for maintenance on the lower end and building muscle on the higher end. The timing and distribution of protein intake can influence how well our bodies adapt to exercise, but concerns about the protein source – animals versus plants – are likely unfounded. The important thing is to get enough of the branched-chain amino acid leucine, which is found in higher concentrations in animal protein but is also in plant proteins.
In this Aliquot, we feature segments that discuss the importance of dietary protein in building muscles.
-
Protein timing for elite athletes and older adults
-
Pros and cons to working out in a fasted state
-
Does plant protein support hypertrophy?
-
How much protein do you need for building muscle?
Attend Monthly Q&As with Rhonda
Support our work
The FoundMyFitness Q&A happens monthly for premium members. Attend live or listen in our exclusive member-only podcast The Aliquot.
Recent Aliquot Episodes
Aliquot #138: Why Sedation Isn't Sleep and What Actually Works
Many of the substances people use to relax, sleep, or stay alert quietly reshape the biology of sleep...
Aliquot #137: How to Optimize Iron without Causing Overload
Iron plays a central role in health across the lifespan. It forms the core of hemoglobin, the molecule in red blood cells...
Aliquot #136: How Micronutrient Deficiencies Accelerate Aging
Micronutrient deficiencies, even mild ones, can quietly erode health over decades, raising the risk of chronic disease. One framework...
Aliquot #135: Creatine Myths and Misconceptions
Creatine supplementation has long been shrouded in myths and misconceptions, ranging from dehydration and kidney damage to hair loss...
Aliquot #134: Why Homocysteine Accelerates Brain Aging
Elevated homocysteine levels often slip under the radar during routine checkups, yet they quietly raise our risk...