Dr. Luc Van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

Subscribe to our clips channel: www.youtube.com/channel/UC5fdyC4LxyyYv8Am6nDrkmg/?… Timestamps I think you’ll love: (00:10:59) Should people who resistance train eat 1 gram of protein per pound of body weight (2.2 g/kg)? (00:12:39) Are there benefits to consuming more than 1.2-1.6 g/kg of protein? (00:14:58) Should you alter your protein intake when dieting for weight loss? (00:20:59) Why anabolic resistance could be the result of reduced physical activity (00:22:45) How to calculate your protein requirement if you’re overweight (00:33:05) Whether consuming one large dose of protein (e.g., 100g) is the same as consuming several smaller doses (e.g., 20g) throughout the day (00:44:41) Tips for gaining muscle mass while practicing time-restricted eating (00:47:07) Should you consume protein before or after resistance training? (00:56:14) Which is better for stimulating muscle protein synthesis: casein or whey protein? (01:05:15) Why animal protein is more effective for hypertrophy — and what to do if you’re eating a plant-based diet (01:08:15) Why vegans and vegetarians should consider supplementing with a combination of plant-based protein powders, such as pea and rice (01:11:47) Which is a better protein supplement: whey protein isolate or concentrate? (01:39:18) How to possibly minimize the detrimental effects of cold water immersion on muscle strength (01:58:57) Does collagen supplementation benefit the skin? Full list of timestamps is in the description. Hope you enjoyed this one :)

This is the most informative discussion on protein I've ever listened to. Great questions and logical, useful/practical answers.

Most influencers have all the right answers, but only Rhonda has all the right questions.

Never skip a Rhonda podcast episode

This is such an insightful conversation, thank you!. Dr Van Loon is so clear in explanations, so detailed and so passionate, I am grateful he is open for being a guests in the podcasts, having access to his mind and knowledge is a privilege.

Peter Attia may overstate the necessary amount of protein for maintaining muscle mass as you age, but it was reading his book Outlive that made me aware of the importance of protein. I am a healthy 71 year old that exercises pretty religiously but I had trouble adding any muscle mass. After reading Outlive I started paying attention to how much protein I was consuming. On average it was probably around 60 grams (I weigh 79 kg). This is where I take exception to Loon's comment that if you are energy balanced you are probably consuming enough protein. I definitely wasn't so I do think you need to pay attention to what you eat and not just assume that if you are in energy balance you are eating enough protein.

Absolutely excellent questions, Absolutely excellent answers. Scientific dialogue at its best. Thank you Dr Rhonda Patrick and Dr Luc Van Loon.

Been riding with Rhonda since her first podcast with Rogan many years ago! Rhonda you’re amazing. Thank you for everything you do. 🙏🏼

Thank you for this presentation.

What a fantastic interview. Thank you!

Appreciated this interview on protein Rhonda. Meal prepping without being able to tolerate pea, rice source of protein mix has required a reset of thinking for 60+ diet to incorporating hydrolysed collagen. Great conversation and many thanks to Dr Loon for being so candid. 😊😊😊

Excellent interview. My n=1 at almost 62 and post menopause for 14 years after some experimentation is that for me to stay muscular, lean, strong and in good athletic and cognative fitness (I run, weight train) is ingest at least 30g of quality leucine rich protein 3x/day. I drink whey protein isolate + some collagen peptides (also creatine, berries, & MCT oil) first thing in the morning and then whole food based/omnivore meals for 2 other meals. I really pay attention to the leucine in foods - ensuring I get 2.5-3g in each of the 3 meals (and if not, I add in essential aminos). My body doesn't do well with pea, soy or other legumes or a mix of grains/seeds as protein sources - I get Raynaud's from those sources and don't experience the same body composition benefits. I've experimented with just the morning and evening meals to hit the 2.5-3g leucine threshold but I find I lose muscle and my overall body composition takes a hit. I do 2 full body strength training sessions a week with 2 days between each, which I was taught to do when I did a specific training protocol for women over 50. I also ensure I get a good amount of quality protein post workout if I don't have a meal lined up afterwards. About 5 years ago when I was training for a race, I neglected weight training for a few months - wow, what a big mistake at my stage in life. I'm sure I was also not getting adequate protein either. All through my adult life prior to that, I had been able to get muscle back quickly and easily if I faltered a bit but not anymore, it takes a lot more time and effort and being diligent about protein and the source/quality of that protein. I find that lifting heavy, running fast and also being able to run long distances quite a boost in mood, cognitive health, and confidence. I want to do all the things and perhaps even continue to compete in sports the remainder of my life.

Luc is brilliant. Thanks Rhonda

Fantastic interview and I'll add Dr. Luc Van Loon to my resources for good health.

Wow, questions I always wanted to ask someone like Dr Luc, and the corresponding comprehensive answers. So much, for me, new information!!! Just awesome!

Insanely good video, clarified everything I wanted to know about protein.

Wonderful interview! Wonderful questions! We're getting answers to everything we've been wondering about. Thank you!

Fascinating conversation, thank you both!🇨🇦💪

Awesome interview. The first time I heard a leading protein researcher bridge the gap between high protein advocates and Valter Longo. Deserves a lot more attention because they both can be right.

So much useful info!! Thank you both ❤