It’s no longer just the longevity bros and fitness fiends obsessing over their protein intake — protein is currently on EVERYONE’S agenda. The more you eat, the more you build and maintain muscle, right? NOT SO FAST! What does the science actually say about protein consumption, and where does it intersect with optimal training? More vexing, why does everything from ketchup to donuts seem to have added protein these days? And finally: How much do you truly need, and what’s the best way to get it?
In today’s episode, Marty takes our own in-house world-renowned protein expert Stuart Phillips through the math behind the macros. Does more protein really equal more muscle? And what do you truly need to know about this hot (and much-politicized) nutrient?
Stu and Marty break down the surprising truth: while more protein does help, the actual return on investment is much smaller than the hype suggests. Does the benefit of protein hit a hard plateau at 1.6 g per kg per day? And if most of your lifetime gains come from training consistency rather than your protein intake, could we be focusing on the wrong variable all along? Find out if your protein habit is building muscle or just slimming your wallet in this episode of Exercise Science!
In this episode Stu and Marty discuss:
How our understanding of protein has changed over time
Stu says why the old guideline of 0.8 g/kg body weight wasn’t enough — and where it came from
How much protein do you need if you want to lose weight but hold on to muscle?
How much protein do you need if you want to stay strong as you get older?
We’ll describe what happens when you eat more protein than you need — teeing up the term “expensive urine”
What’s better, vegan or animal-derived protein?
Listener question: What type of protein is easiest on the stomach to avoid bloating?
EPISODE LINKS
A short list of random stuff that has added protein (WHY?): Protein pizza? Doritos Protein. Protein water. Protein Pop Tarts. Macaroni and cheese.
Stu’s essay on protein in The Conversation: The Year that Protein Jumped the Shark
High-Protein Food Market Size to Hit USD 117.44 Billion by 2034
Mentioned in the podcast: The book, Nutrient Timing, by John Ivy
Shawn Arent paper Stu mentions: Nutrient Timing: A Garage Door of Opportunity
Friend of the show Mark Tarnopolsky’s fascinating paper on the protein needs of bodybuilders versus endurance athletes
Load-induced Human Skeletal Muscle Hypertrophy - Journal of Sport and Health Science
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults - British Journal of Sports Medicine
Stu calls this the “Tom Longland” paper in the episode, from the American Journal of Clinical Nutrition: Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial
Application of the COSIAM method for muscle protein turnover and skeletal muscle mass in young females: A comparison of methods for body composition assessment - Advanced Exercise and Health Science
Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance - American College of Sports Medicine
Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults - Journal of Cachexia, Sarcopenia and Muscle
Dietary Guidelines for Americans - USDA
SHOW LINKS
Follow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience.
Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!
Marty now has his own Instagram. Give him a follow! He’s also on X!
Exercise Science is produced by Ghost Bureau, the Toronto content agency.
DISCUSSION POINTS
00:00 Cold open
03:45 What is protein?
05:39 How much protein should I eat?
08:59 Kidneys
10:56 Where did 0.8 come from?
14:54 How much protein is too much?
18:41 Protein for older people
21:57 Protein timing
23:28 Post-workout protein intake
24:45 Weight loss and protein
27:39 GLP-1s and protein
30:29 GLP-1 protein recommendation
31:13 Plant vs. animal protein
33:58 Leucine
35:13 Takeaways
40:40 Future research
44:37 Listener question: Avoiding protein bloat
DISCLAIMER
The Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.
The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.
Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.
