The Role of Protein in Building Muscle by Dr. Stuart Phillips Ph.D

The role of protein in the body is to build muscle. As we age we lose muscle more and more! Exercise and eating enough quality protein are the keys to maintaining muscle health as we age. Did you know that older individuals need more protein in their diet to get the SAME amount of muscle stimulation as a younger person?

The amount of protein we eat and WHEN we eat is important. Spacing out our meals is essential to maintain constant protein synthesis. In order to reap the maximum benefits from protein however, we must be regularly exercising. Exercise is critical not just for muscle, but for overall health and wellness.

Have you ever wondered what the most IMPORTANT amino acid is in protein? (Well if you haven't, you should!) It's leucine, and Dr. Phillips discusses the amazing studies that have proven how much more effective protein synthesis is when leucine is present.

So how MUCH protein do we need to eat to see optimal benefits?
Dr. Phillips lets us know that we should eat 1.6 grams of protein per kg of weight, per day. For example, a 150 lb person (68 kg) would need to consume about 109 grams of protein per day in order to see the highest results, in an effort to build and maintain healthy muscle. This science-backed amount is TWICE the recommended dietary amount of protein per day in most countries. We're not getting nearly enough protein in our diets, and it shows.

Dr. Phillips also discusses things that protein does NOT do - debunking common myths about protein and its effects on our health.

1:45 Protein Questions
2:44 Muscle
4:22 Resistance Exercise and Protein
5:37 Anabolic Window
6:03 What is an optimal amount of protein after exercise?
9:02 The Anabolic Resistance of Muscle Aging
12:53 What kinds of protein are important?
17:17 Leucine Trigger
19:13 Does any of this matter?
20:35 Do protein supplements do anything?
22:01 Important Takeaways
22:45 Protein Mythology
26:14 How much protein do I need?

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