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Quick Wits: Optimal Protein Intake, Distribution, and Sources · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: What does the latest research say about protein intake, distribution and sources?
• 0:04
  Philip Pape: Stick around to find out.
• 0:06
  Philip Pape: Welcome to the Whits and Weights podcast.
• 0:11
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:22
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:33
  Philip Pape: Let's dive right in.
• 0:36
  Philip Pape: In the latest issue of the Mass Research Review, eric Trexler wrote an article called how Important is the Lucine Content of your Protein Sources?
• 0:45
  Philip Pape: I definitely encourage you to subscribe to read all of those types of articles, but I wanted to summarize some of the findings at the end that he shared.
• 0:54
  Philip Pape: In terms of what the latest evidence says about your protein strategy.
• 0:59
  Philip Pape: It's actually pretty straightforward.
• 1:01
  Philip Pape: It's not going to be too surprising, but let's get into it.
• 1:03
  Philip Pape: First of all, the most important thing when it comes to muscle growth is your training.
• 1:08
  Philip Pape: It is not the protein.
• 1:09
  Philip Pape: This happens during fat loss or muscle building.
• 1:12
  Philip Pape: If you don't have the training stimulus, it's really not going to matter that much.
• 1:16
  Philip Pape: If you do have the training stimulus, the effective protein is helpful, but not the most helpful thing.
• 1:22
  Philip Pape: Just keep that in mind.
• 1:23
  Philip Pape: The second thing is you can get protein from a whole bunch of sources plants, animals.
• 1:29
  Philip Pape: The key here is to get enough total protein.
• 1:31
  Philip Pape: We're talking around 0.71 gram per pound for most people.
• 1:36
  Philip Pape: If you are concerned and you want to get more than that, you don't have to.
• 1:41
  Philip Pape: That's the key.
• 1:43
  Philip Pape: The evidence continues to show that no more than one gram per pound is generally needed.
• 1:49
  Philip Pape: Now, in a rapid fat loss phase or a mini-cut, you may want to go a little higher for other reasons, like satiety, but you don't have to go that high.
• 1:57
  Philip Pape: The other aspect of this is protein distribution.
• 2:01
  Philip Pape: We've heard four or five, six times a day.
• 2:04
  Philip Pape: You got to spike the muscle protein synthesis.
• 2:06
  Philip Pape: Really, what you want to do is spread it out two, three times a day, more if you need to, but that's enough.
• 2:13
  Philip Pape: What they found is two is way better than one, three is a little bit better than two, and then it's diminishing returns.
• 2:20
  Philip Pape: That's it.
• 2:20
  Philip Pape: That's the updated, very complicated protein strategy.
• 2:24
  Philip Pape: Get enough protein, eat it at least two or three times a day, make sure you are training hard and get enough protein from whatever sources you want.
• 2:33
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 2:38
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• 2:47
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• 2:52
  Philip Pape: Until then, stay strong.