How Much Protein You Really Need to Build Muscle (Not What You Think) | Ep 398

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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3d ago 33:04

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How much protein do you need to build and maintain muscle?

Do you need to hit the "leucine threshold" for muscle protein synthesis?

Is there an "anabolic window" after strength training?

Does per-meal distribution, timing, and amount matter?

Today we're revisiting the latest evidence on PROTEIN! Whether you're eating 250 grams daily or struggling to hit 100, this evidence-based breakdown will help you dial in your nutrition strategy for maximum muscle gains without overthinking macros or wasting money.

Episode Resources

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Timestamps

0:00 - What the research actually shows about protein intake
5:28 - Daily protein targets for muscle building
10:56 - Why more protein doesn't mean more muscle gains
14:40 - Per-meal protein distribution and the leucine threshold
21:06 - The anabolic window myth and when timing actually matters
24:40 - Protein quality - animal vs plant sources for strength training
28:17 - When high protein intake backfires (and steals your gains)
31:42 - Common protein mistakes lifters make (and easy fixes)

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Chapters

1. Why Protein Advice Conflicts (00:00:00)

2. Evidence Over Hype (00:04:36)

3. Daily Protein Targets That Work (00:05:28)

4. More Protein Isn’t More Muscle (00:10:56)

5. Per-Meal Protein And Leucine (00:14:40)

6. Timing Myths And The “Window” (00:21:06)

7. Protein Quality And Plant Options (00:24:40)

8. When High Protein Backfires (00:28:17)

9. Myths, Mistakes, And Easy Fixes (00:31:42)

552 episodes

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workouts #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss