What does the latest research say about protein intake , distribution and sources ? Stick around to find out . Welcome to the Whits and Weights podcast . I'm your host , philip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in .
Philip PapeIn the latest issue of the Mass Research Review , eric Trexler wrote an article called how Important is the Lucine Content of your Protein Sources ? I definitely encourage you to subscribe to read all of those types of articles , but I wanted to summarize some of the findings at the end that he shared . In terms of what the latest evidence says about your protein strategy . It's actually pretty straightforward . It's not going to be too surprising , but let's get into it . First of all , the most important thing when it comes to muscle growth is your training . It is not the protein . This happens during fat loss or muscle building . If you don't have the training stimulus , it's really not going to matter that much . If you do have the training stimulus , the effective protein is helpful , but not the most helpful thing . Just keep that in mind . The second thing is you can get protein from a whole bunch of sources plants , animals .
Philip PapeThe key here is to get enough total protein . We're talking around 0.71 gram per pound for most people . If you are concerned and you want to get more than that , you don't have to . That's the key . The evidence continues to show that no more than one gram per pound is generally needed . Now , in a rapid fat loss phase or a mini-cut , you may want to go a little higher for other reasons , like satiety , but you don't have to go that high .
Philip PapeThe other aspect of this is protein distribution . We've heard four or five , six times a day . You got to spike the muscle protein synthesis . Really , what you want to do is spread it out two , three times a day , more if you need to , but that's enough . What they found is two is way better than one , three is a little bit better than two , and then it's diminishing returns . That's it . That's the updated , very complicated protein strategy . Get enough protein , eat it at least two or three times a day , make sure you are training hard and get enough protein from whatever sources you want . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their Wits or Weights , please take a moment to share this episode with them . Make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .