How to optimize protein timing and quantity | Peter Attia and Luc van Loon

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This clip is from episode 299 ‒ Protein: muscle protein synthesis optimization, quality sources, quantity needs, and the importance of resistance training with Luc van Loon, Ph.D. Luc is an internationally renowned expert in skeletal muscle metabolism.
In this clip, they discuss:
- What can a person do nutritionally to maximize lean body mass?
- What is the optimal portion size of protein per meal?
- How many grams of protein per pounds of body weight do you need?
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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[@simonmcintosh6565]

This episode is so long and so deep I’m struggling to get through it. Thanks for putting up these shorts.

[@ayo9057]

It’s the same as every other protein video shined up real nice .

[@andrewrivera4029]

Eat meat.

[@damiennorgoll7998]

"Should be the goal of everybody" ...so true ❤

[@snowdriftwood]

Dr.Attia inspired me to up my protein a few months ago, and the change has been incredible . I feel so much more energy throughout the day! I can feel the difference throughout my body and just generally feel better. It’s a life changing protocol. Thank you

[@davidcook7847]

Heard from Thomas D, that you can take more protein per serving and it does synthesize but it just takes a longer period of time.

[@teenarecine3857]

Thanks for this content and I just bought your book.I love it🎉

[@Marx1963]

Great stuff , always enjoy and appreciate your content. I eat intuitively and always manage to get 200plus grams of protein- for last 40 years ! Old school minimum 1gram of protein per 1lb lean body weight . I’m 185lb 60 years old - no med labs all good .

[@harryv6752]

💯 🔥 🤘

[@mangostickyrice555]

Thumbs up 👍 Peter

[@stevemiler]

I'm confused by this. If consuming more than 20g of protein doesn't result in a greater spike of muscle synthesis, and the spike lasts 5-6 hours, does this mean there's no benefit in consuming more than 60g of protein per day (assuming 8 hours of sleep, 16 hours awake)?

[@SpringismySeason]

Good question!

[@Viertelfranzose]

Think it depends on age...vegan or not. I make OMAD.. 54 years old... Vegan.. and after my fasted Workout I eat a mix with pea...soy...rice protein powder and put this in a bowl together with some dryed Aronia...some little own baked cookies and eat this like a pudding😄

[@Viertelfranzose]

Forgetting to write that my powder protein is 150 Gramm...sometimes a bit more

[@wavesnowaves]

That came out of a study. Then he eluded to the fact that it of course depends on the metabolic fitness and level of training. So more can be appropriate.

[@stevemiler]

@wavesnowaves Still, 60g a day is a very long way off from the often repeated 1 gram per pound of body weight. I weigh 200 lbs, so I'm hearing I may as well cut my protein intake by 70%.

[@devadroid5269]

What’s the recommended grams of protein per day per *lean* pound (or kg) of body mass? I would think 170lbs skinny fat vs 170lbs 15% body fat have different recommendations.

[@neilcollins5930]

I am 63 train 80/20 erg 100k meters per month plus 2 weights sessions per week. I am a pescatarian I work on 150gms per day which includes 2 ISO-XP shakes . Milk , oats , nuts , green veg fresh and tinned fish ( every other day) Greek yogurt and fruit . I am 6ft 2 and 95kgs . Vo2 44 . In the UK the NHS say I am over weight bordering obese . PS I can still bench press my body weight . My point is in this subject unless you consult experts you will be misadvised .

[@MrStripedsocks]

Would you consider Chris Hinshaw interview on aerobic capacity? Dont know him. Just hear him on youtube. He is 10x iron man and coach. Would love to hear the two of you discuss.

[@Tritiuminducedfusion]

Isn't 20g assuming 100% bioavailability? You should probably just add more to compensate?

[@spearruler70]

Listen, consume a lot of protein when you are young with the goal of adding as much lean mass until the age of 40. Then at 40 star OMAD, KETO and decrease your protein consumption to 60 to 80 with OMAD. Add T at 100 a week on a three day split, which will help maximize protein synthesis. Train with weights 5 days a week, cardio 3 days a week, and hot yoga once a week. Pray twice a day and do a three day fast three times a year. Don't forget your h20 and have lots of passionate, meaningful love making. You're welcome.

[@permieforlife]

Is this ideal body weight or actual body weight?

[@Gnosis2078]

Not sure why Pete posted this. Leaving people more confused than before they watched it lol

[@ronlondres]

20 grams is enough or it’s the best? I’m confused.

[@niffirg2328]

Worry more about getting 0.8 g per Lb of body weight. Eat your protein in clumps of 20-50 grams. Don’t just eat 100grams in one serving

[@universesixhit642]

@@niffirg2328 That seems the most accurate.

[@skincraftorganicsllc8537]

Yikes... I thought you needed at least 2.5 g of leucine for muscle synthesis... you won't get anywhere near that with 20 g of protein. I'm so confused!!

[@um4668]

Just eat .8 to 1 gram per pound a day and all of your bases will be covered

[@Markus-fw4px]

So, the quintessence is: eat protein, possibly about 20g per serving, but heavier people possibly more, don't know. Those 20g could be minimum or maximum, it depends. Numbers are different for whey instead of whole foods, but figure it out yourself. Oh come on, basically do whatever you like.

[@user-nf8gs3or9q]

About as clear as muddy water

[@ilyar7161]

This episode is very confusing, I'm left more confused than when i started watching it

[@christophernostrand8591]

If I heard this right, they’re suggesting a protein shake is optimal bc of the rate of absorption compared to food. However, this is contradictory to what I always knew which was that if health and longevity is the goal, a shake is not desirable bc of a potential insulin spike and therefore the slower rate of absorption from whole food is preferred. Again. Relative to the long game.

[@Gnosis2078]

A pure protein shake, sans fruit does not spike insulin or glucose does it?

[@um4668]

In the grand scheme it doesn't matter. Just hit your overall protein goal for the day. Whether it be with a shake or two plus whole food or all whole food

[@rogeraraiza9690]

2 grams per kilo 🤔. Too high. They went back & forth on a what was optimal. 🤦‍♂️

[@junu0507]

Why are some of these 'experts' not in shape? and I did 100 push-ups, lol

[@simonmcintosh6565]

Ok the amounts sound too low. I know he’s the boss of protein but I’m going to err on the side of more for sure. Sorry Peter.

[@GrumpyOldTroll]

Didn't Don Layman say that, per sitting, 20 grams was the bare minimum while 50 grams was the ceiling beyond which further protein was not used for muscle synthesis? That said, I saw a study a few months ago which suggested that even 100 grams per sitting could be entirely used for muscle synthesis. I don't remember if there was decreasing marginal utility beyond a certain point, however.

[@simonmcintosh6565]

@@GrumpyOldTroll I remember both of those things I heard and I’ll go with that

[@Joseph1NJ]

Protein smotein, I'm convinced the sole reason for these near infinite number of protein videos is because they get clicks. And I'm guilty of the same thing. I keep clicking on these videos and there's been nothing new for years now.

[@rrai-]

This ninja.. 🙄 "if u a cyclist prepating for the tour de france weighin 65kg and eating 7000 cals u dont even need to worry about protein bro! Just be healthier an exercise bro! U only need 20 geams of protein per 5 hours bro. Oh yeyea thays for s shake" Glad he cut him off to say 1.7-2 grams per kilo of bodyweight lol

[@Jordan.Crowder]

Why do yall still say kilo…you know your audience is mostly in the US

[@cristianmihaibarca7966]

I guess it's from respect to the guest who comes from Europe and where all his research is based on the International System of Units :)

[@oldbeergangster2381]

USA, the only country in the world undereducated enough to still use the imperial system…

[@erwinditer450]

and also only US has internet it seems :facepalm

[@jayonsee4946]

Probably because the rest of the world used metric system…duh

[@PP-cv6em]

lol Murica and Muricans