Dr. Stuart Phillips on Optimizing Protein Intake for Muscle Growth

Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time?
Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: www.mikematthews.co/yt
--
How much protein can your body actually use in one sitting? Is there an upper limit to muscle protein synthesis? Does protein timing really matter?
If you're serious about gaining muscle, you've likely asked these questions and many more like them.
To help answer these questions, I interviewed Dr. Stuart Phillips, a world-renowned protein researcher who has published more than 450 peer-reviewed articles. He’s a bonafide protein metabolism expert.
In this episode, we discuss the findings of a recent groundbreaking study that challenged the common belief that there's a limit to how much protein your body can use in one meal.
Dr. Phillips breaks down the study's surprising results and shares his insights on optimal protein intake for muscle growth. He also delves into other fascinating topics like the role of protein as you age, the anabolic window, and the "first meal effect."
Whether you're a bodybuilder, athlete, or simply looking to optimize your fitness, this episode will provide you with cutting-edge and practical information to help you reach your goals.
In this podcast, you'll learn about . . .
- The upper limit of protein absorption in a single meal and the effects of consuming a massive dose of protein
- Protein timing and the duration of the “anabolic window” post-workout
- Why protein overfeeding might not be the answer to enhanced muscle gain
- The potential differences between protein supplements and whole-food protein sources
- How aging affects muscle protein synthesis and anabolic resistance
- Protein quality and its role in overall health and muscle development.
- Practical strategies to optimize your daily protein intake
- The role of exercise versus nutrition in muscle growth and health
- And more . . .
So, click play and get evidence-based recommendations for optimizing your protein intake for health, longevity, and muscle gain.
---
Timestamps:
(0:00) Please Like the video, Subscribe to the channel for more content, click the bell, and leave a comment below!
(3:09) Try Pulse today! Go to buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
(8:14) How much protein can your body absorb and use in one meal?
(13:10) How do results compare when splitting up 100g of protein into smaller doses?
(17:32) Are multiple protein feedings throughout the day superior for muscle gain?
(21:40) Could consuming mixed meals with whole foods affect protein absorption differently than supplements?
(24:40) What novel insights did this study provide about muscle protein synthesis?
(28:06) Is the muscle-building response to protein impacted by workout timing or training in general?
(29:32) Please share the podcast with a friend! www.muscleforlife.show
(30:08) Is there an "anabolic window" where your body is more responsive to protein post-workout?
(32:14) Should you increase your protein intake on days you train?
(35:15) Is there a benefit to consuming a massive amount of protein post-workout?
(38:58) How does the muscle-building response to protein change as you age?
(41:50) Should you eat more protein as you get older?
(44:04) Why is it important to start your day with a high-protein meal?
(46:52) What is the "first meal effect" and its significance?
(48:24) Is "protein quality" a concern for muscle growth?
---
Mentioned on the Show:
The study: pubmed.ncbi.nlm.nih.gov/38118...
Try Pulse today! Go to buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
Stuart Phillips's Instagram: / mackinprof
Stuart Phillips's Twitter: / mackinprof

[@MikeMatthewsFitness]

Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time? Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: www.mikematthews.co/yt --

[@spartacusjonesmusic]

Good one. Quite a different point of view from what some other reasonably knowledgeable people are saying. Very good to hear all sides of an issue. Well done and thank you.

[@miliyanaleksandrov]

It will be good to summarize in the end of every video 😊

[@MikeMatthewsFitness]

Thanks for the suggestion.

[@natea1037]

Cool video and helpful time stamps. Nice work, Mike!

[@MikeMatthewsFitness]

Glad you enjoyed it!

[@shantanusapru]

It'd be nice if your could append links to the research papers being discussed or others you think are relevant. Thanks!

[@ericm9305]

Nice show Mike!

[@RudyMettia]

Great interview Mike.

[@MikeMatthewsFitness]

Thanks for watching!

[@spikeo12]

Great content. Thank you !!

[@MikeMatthewsFitness]

Glad you liked it!

[@lauraclouden7362]

Very interesting & great data !

[@MikeMatthewsFitness]

Glad you enjoyed it.

[@nicholasnoriega1205]

I feel like giving up, when I was 25 i hit my macros to a T and was able to improve my body to the most I have . Now at 30 i no longer have my own place so i’m confined to really small storage for food and can’t use the oven? And cant use the stove. This has made hitting my macros damn near impossible. Especially since the costs of food has went up 50% since 2020. (Once inflation causes food prices to rise they won’t go back down with inflation). I managed to hit my protein for like a month it was sveey expensive and my body still look s like shit compared to where I want it. My genetics fucking suck!!!! I’m short af and have skinny wrists i’m not fat at all I have the opposite problem I can’t gain weight and when I do it seems to just all go to my stomach?m, meanwhile my cousin who hardly eats anything all day . His body looks amazing and gets compliments. Meanwhile i’m doing compound sets working out 3-5 times a week, trying to fucking eat all this protein spending and this energy time ans money anddddd i look basically the same.

[@robertthompson5501]

Use blender . Join the Army, plenty of food and exercise. 🙏🏻👹🏊‍♀️🏋🏻

[@MikeMatthewsFitness]

Hey @nicholasnoriega1205 feel free to email me, I'm happy to help!

[@robertthompson5501]

My Testosterone crashed at almost seventy of age. Proscribed daily application of Testosterone gel. Began Rippetoe Starting Strength protocol and swimming. Have gained strength and muscle and have hearty appetite with emphasis on protein. I rake EAA intra workout and when dining out. Is there evidence that EAA are effective for anabolism , recovery. DOMS? Collagen Peptides? Thank you. 🙏🏻👹🏊‍♀️🏋🏻

[@MikeMatthewsFitness]

BCAAs and EAAs are mostly worthless if you eat enough protein. Not sure what about DOMs and Collagen you're asking but here are my thoughts: legionathletics.com/delayed-onset-muscle-soreness/ legionathletics.com/collagen-peptides/

[@robertthompson5501]

@MikeMatthewsFitness Dr Robert Wolfe and Dr. Myncf both promote and sell a proprietary blend of EAA Oerfect I am taking a brand that list the contents. They say their blend is the "best thing since sliced bread. Seem to be effective for me. Will continue to evaluate. Thank you 🙏🏻👹🏋🏻🏊‍♀️

[@TheCatseyepub]

Dr Layman has yet to acknowledge these recent studies.

[@Jimmy29li]

"10-15lbs of muscle?" You need a cycle or 2 for that :)

[@MikeMatthewsFitness]

Not necessarily.