How Much Protein You ACTUALLY Need to Build Muscle (less than you think)
Get the full length version of this episode as a podcast.
This episode will make a great companion for a long drive.
The Omega-3 Supplementation Guide
A blueprint for choosing the right fish oil supplement — filled with specific recommendations, guidelines for interpreting testing data, and dosage protocols.
There's growing consensus that 1 gram of protein per pound of body weight (2.2 g/kg) is more than what's necessary for optimal muscle protein synthesis. In this video, Dr. Luc van Loon, a renowned figure in the realm of protein metabolism, and Rhonda discuss:
- How much protein you actually need
- Why 1 gram of protein per pound of body weight (2.2 g/kg) isn't necessary for building muscle
- If there are benefits to consuming more than 1.2-1.6 g/kg of protein
- How much protein you should consume when dieting for weight loss
- Will you lose muscle mass if you lower your protein intake from 3 g/kg to 1/5 g/kg?
- Why anabolic resistance could be the result of reduced physical activity
- Protein requirements for overweight & obese individuals
My free Omega-3 Supplementation Guide (the ultimate blueprint for choosing a fish oil supplement)
Member only extras:
Learn more about the advantages of a premium membership by clicking below.
Get email updates with the latest curated healthspan research
Support our work
Every other week premium members receive a special edition newsletter that summarizes all of the latest healthspan research.
Protein News
- The amino acid leucine may act as a nutrient signal that strengthens mitochondria and increases cellular energy capacity.
- Lean pork stimulates more muscle protein synthesis after exercise than high-fat pork, despite equal protein content
- Vitamin D, iron, and protein may improve hair growth and thickness while sugar-sweetened beverages and alcohol may worsen hair loss.
- Cold-water immersion reduces muscle protein synthesis by 30% post-exercise, potentially inhibiting the uptake of essential nutrients for muscle repair and growth.
- Regular infrared sauna use increases blood vessel density in aged muscles by 33%, though muscle size, strength, and protein synthesis remain unchanged.
