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)?
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Protein News
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- Post-workout ice baths may hinder muscle protein synthesis
- People with untreated type 2 diabetes developed Alzheimer's disease 1.6x faster and had more tau protein in cerebrospinal fluid (CSF).
