This Is How Much Protein You REALLY Need | Dr. Rhonda Patrick
Posted on
January 21st 2025
(11 months)
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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.
In this video from our Science of Protein podcast, Rhonda discusses:
- How to calculate your protein needs if you're overweight or obese
- Why the RDA for protein intake (0.8 g/kg) is too low — and what it should be instead
- How much protein should you consume to maximize lean body mass gains when resistance training?
- Why a higher protein intake aids body recomposition and weight loss
- Does a high-protein diet cause kidney damage?
- Why an even protein distribution is important but not vital
- Can the body utilize more than 20-25g of protein in a single meal?
- The "anabolic window" — why you don't have to rush to consume protein post-exercise
- Pre-sleep protein intake through the lens of time-restricted eating vs. optimizing muscle protein synthesis
- How consuming protein pre-sleep can help you build muscle mass & strength
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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.
