How to Distribute Your Protein to Maximize Muscle Growth
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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.
Protein catalyzes nearly every biochemical reaction in our bodies, making it indispensable for life. Every day, our bodies renew and replace around 300 grams of protein – the same weight as a can of Campbell's chicken soup.
Dr. Luc van Loon joins Rhonda to shatter myths about protein intake and muscle protein synthesis. His research showed we can utilize up to 100 grams of protein in one meal, far more than previously thought.
In this clip, Rhonda & Dr. Luc van Loon discuss:
- Whether consuming one large dose of protein (e.g., 100g) is the same as consuming several smaller doses (e.g., 20g) throughout the day
- Can evening protein consumption stimulate muscle protein synthesis overnight?
- Why athletes should consider having a protein-rich snack before bed
- How time-restricted feeding affects muscle protein synthesis
- Why it's still possible to gain muscle eating 0.8 g/kg or protein
- Why it doesn't matter if you consume protein before or after resistance training
- Which stimulates more muscle protein synthesis: consuming protein in multiple smaller meals (e.g., 5 times 20 grams) or fewer larger meals (e.g., 2 times 50 grams)?
My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement)
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Protein News
- The amino acid leucine may act as a nutrient signal that enhances mitochondrial function 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.
