#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth
Rhonda Patrick
Jul 30, 2024
Mindsip insights from this episode:
Avoid cold plunges post-resistance training to maximize muscle gains
Using cold water immersion immediately after resistance training can blunt muscle protein synthesis and negatively impact long-term muscle gains.
Prioritize training consistency over precise protein timing
Exercise sensitizes muscle to protein for up to 24-48 hours, making the consistency of training and meals more important than precise pre- or post-workout timing.
Consume one large protein meal to sustain muscle synthesis for 12 hours
A single large dose of 100 grams of protein can sustain an elevated muscle protein synthesis response for over 12 hours, much longer than the typical 4-6 hours.
Base protein needs on fat-free mass for effective weight management
If you are overweight, you should base your protein requirements on your fat-free mass rather than your total body weight.
Leverage exercise to counteract hormonal changes on muscle strength
Exercise is so powerful it can fully overcome the negative effects of hormonal changes, such as low testosterone from androgen deprivation therapy, on muscle mass and strength.
Cook eggs to enhance protein absorption
Cooking eggs denatures the protein, making the amino acids much more rapidly available for your body compared to consuming them raw.
Combat anabolic resistance through physical activity
Much of the age-related anabolic resistance can be overcome by physical activity, suggesting it's largely secondary to a sedentary lifestyle rather than aging itself.
Recognize rapid organ renewal for enhanced health awareness
Your body renews your liver in about a week and your brain in about three weeks, with brain protein turnover being three times faster than muscle.
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