FoundMyFitness | Dr. Luc Van Loon: Optimizing Protein Intake & Distribution for Muscle Growth @FoundMyFitness | Uploaded July 2024 | Updated October 2024, 12 hours ago.
Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis.
My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement):
fmfomega3guide.com
CHAPTERS:
00:00:00 Introduction
00:01:16 Why do we need protein?
00:02:20 How the protein RDA (0.8 g/kg) was established
00:06:50 Protein turnover in organs (brain, liver, etc.)
00:10:10 How much protein do you really need?
00:14:58 Recommended protein intake when dieting for weight loss
00:16:15 How the body adapts to higher protein
00:19:46 Anabolic resistance
00:22:45 Protein requirements for overweight & obese individuals
00:24:58 Gaining strength vs. muscle mass
00:29:20 Optimal protein distribution
00:33:05 20g vs. 100g protein post-workout
00:36:01 Can evening protein consumption stimulate muscle protein synthesis overnight?
00:40:45 How does time-restricted feeding affect muscle protein synthesis?
00:47:07 Protein before vs. after exercising
00:48:57 How does spreading out protein intake affect hypertrophy?
00:51:55 Protein shakes vs. animal protein
00:54:58 Protein supplementation for weight loss & recomposition
00:56:14 Casein vs. whey protein for stimulating muscle protein synthesis
00:59:09 Factors that influence protein's anabolic potential
01:00:14 Raw eggs vs. cooked — what's better for hypertrophy?
01:04:07 Plant vs. animal protein
01:07:08 Plant-based protein powder
01:11:47 Whey protein isolate vs. concentrate
01:12:36 How resistance training changes the leucine threshold
01:15:47 Do high-protein diets cause atherosclerosis?
01:23:45 How muscle adapts to repeated bouts of resistance training
01:26:25 Optimal resistance training frequency
01:28:22 Advice for elderly who want to start resistance training
01:30:49 Hormonal changes & resistance training
01:36:09 Does cold water immersion blunt muscle protein synthesis?
01:45:19 Does collagen increase connective protein synthesis in muscle?
01:53:01 Signaling roles of collagen peptides
01:55:31 How hydrolyzed collagen powder affects pain perception
01:56:53 Benefits of smaller peptides in hydrolyzed collagen
01:58:57 Collagen's impact on skin health
02:02:46 Amino acids from hydrolyzed collagen powder
02:07:30 Luc's exercise routine & diet
EPISODE LINKS:
Show notes & transcript: foundmyfitness.com/episodes/luc-van-loon
PODCAST INFO:
Apple Podcasts: podcasts.apple.com/us/podcast/093-dr-luc-van-loon-optimizing-protein-intake-distribution/id818198322?i=1000663783757
Spotify: open.spotify.com/episode/2jXxpLbIbONur2b0lGvYdb
Newsletter: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=luc_van_loon_podcast
SUPPORT MY MISSION:
We don’t read ads in these episodes. Help us grow. FoundMyFitness Premium Members get access to monthly AMAs, Science Digest newsletter, and my exclusive podcast, The Aliquot. It’s a win/win. You get special perks while sustaining the free materials we share via our podcast. Sign up here: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=luc_van_loon_podcast
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#protein
Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis.
My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement):
fmfomega3guide.com
CHAPTERS:
00:00:00 Introduction
00:01:16 Why do we need protein?
00:02:20 How the protein RDA (0.8 g/kg) was established
00:06:50 Protein turnover in organs (brain, liver, etc.)
00:10:10 How much protein do you really need?
00:14:58 Recommended protein intake when dieting for weight loss
00:16:15 How the body adapts to higher protein
00:19:46 Anabolic resistance
00:22:45 Protein requirements for overweight & obese individuals
00:24:58 Gaining strength vs. muscle mass
00:29:20 Optimal protein distribution
00:33:05 20g vs. 100g protein post-workout
00:36:01 Can evening protein consumption stimulate muscle protein synthesis overnight?
00:40:45 How does time-restricted feeding affect muscle protein synthesis?
00:47:07 Protein before vs. after exercising
00:48:57 How does spreading out protein intake affect hypertrophy?
00:51:55 Protein shakes vs. animal protein
00:54:58 Protein supplementation for weight loss & recomposition
00:56:14 Casein vs. whey protein for stimulating muscle protein synthesis
00:59:09 Factors that influence protein's anabolic potential
01:00:14 Raw eggs vs. cooked — what's better for hypertrophy?
01:04:07 Plant vs. animal protein
01:07:08 Plant-based protein powder
01:11:47 Whey protein isolate vs. concentrate
01:12:36 How resistance training changes the leucine threshold
01:15:47 Do high-protein diets cause atherosclerosis?
01:23:45 How muscle adapts to repeated bouts of resistance training
01:26:25 Optimal resistance training frequency
01:28:22 Advice for elderly who want to start resistance training
01:30:49 Hormonal changes & resistance training
01:36:09 Does cold water immersion blunt muscle protein synthesis?
01:45:19 Does collagen increase connective protein synthesis in muscle?
01:53:01 Signaling roles of collagen peptides
01:55:31 How hydrolyzed collagen powder affects pain perception
01:56:53 Benefits of smaller peptides in hydrolyzed collagen
01:58:57 Collagen's impact on skin health
02:02:46 Amino acids from hydrolyzed collagen powder
02:07:30 Luc's exercise routine & diet
EPISODE LINKS:
Show notes & transcript: foundmyfitness.com/episodes/luc-van-loon
PODCAST INFO:
Apple Podcasts: podcasts.apple.com/us/podcast/093-dr-luc-van-loon-optimizing-protein-intake-distribution/id818198322?i=1000663783757
Spotify: open.spotify.com/episode/2jXxpLbIbONur2b0lGvYdb
Newsletter: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=luc_van_loon_podcast
SUPPORT MY MISSION:
We don’t read ads in these episodes. Help us grow. FoundMyFitness Premium Members get access to monthly AMAs, Science Digest newsletter, and my exclusive podcast, The Aliquot. It’s a win/win. You get special perks while sustaining the free materials we share via our podcast. Sign up here: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=luc_van_loon_podcast
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#protein
