Stuart Phillip's FINAL WORD on Protein!

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? Send us ideas for future episodes, comments and listener questions at realexercisescience@gmail.comExercise Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:everme.ai/exercisescienceThanks also to our sponsor Biafit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount on the purchased subscription. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. LINKS Stu’s essay on protein in The Conversation: The Year that Protein Jumped the SharkHigh-Protein Food Market Size to Hit USD 117.44 Billion by 2034Mentioned in the podcast: The book, Nutrient Timing, by John IvyShawn Arent paper Stu mentions: Nutrient Timing: A Garage Door of OpportunityLoad-induced Human Skeletal Muscle Hypertrophy - Journal of Sport and Health ScienceProtein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults - British Journal of Sports MedicineStu 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<a target="_bla