How Much Protein Do You Need? | Stuart Phillips, McMaster University

It’s no longer just the longevity bros and fitness fiends obsessing over their protein intake. So what does the science actually say about protein consumption? How much do you need, and what’s the best way to get it? 

In today’s episode, Marty takes our own in-house world-renowned protein expert Stuart Phillips through the math behind the macros.

In this episode Stu and Marty discuss:

• Stu says why the old guideline of 0.8 g/kg body weight wasn’t enough

• Does the benefit of protein hit a hard plateau at 1.6 g per kg per day?

• How much protein do you need if you want to stay strong as you get older?

• How much protein do you need if you want to lose weight but hold on to muscle?

• What’s better, vegan or animal protein?

Send us ideas for future episodes, comments and listener questions at [email protected]

Exercise Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial, go to:

everme.ai/exercisescience

Our sponsor Biafit is your all-in-one fitness platform. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Download BiaFit at your favorite app store: https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. 

LINKS 

Stu’s essay on protein in The Conversation: The Year that Protein Jumped the Shark

High-Protein Food Market Size to Hit USD 117.44 Billion by 2034

Mentioned in the podcast: The book, Nutrient Timing, by John Ivy

Shawn Arent paper Stu mentions: Nutrient Timing: A Garage Door of Opportunity

Friend of the show Mark Tarnopolsky’s fascinating paper on the protein needs of bodybuilders versus endurance athletes

Load-induced Human Skeletal Muscle Hypertrophy - Journal of Sport and Health Science

Effect of protein supplementation on resistance training-induced gains in muscle mass and strength - British Journal of Sports Medicine

Stu calls this the “Tom Longland” paper in the episode, from the American Journal of Clinical Nutrition: Higher compared with lower dietary protein during an energy deficit  

Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance - American College of Sports Medicine

Protein intake to support muscle mass and function in healthy adults - Journal of Cachexia, Sarcopenia and Muscle

Dietary Guidelines for Americans - USDA

SHOW LINKS

Follow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. 

Stu's socials: Instagram and X. Follow him on TikTok too!

Marty's Instagram. He’s also on X!

Exercise Science is produced by Ghost Bureau, the Toronto content agency. 

DISCUSSION POINTS

00:00 Cold open

03:45 What is protein?

05:39 How much protein should I eat?

08:59 Kidneys

10:56 Where did 0.8 come from?

14:54 How much protein is too much?

18:41 Protein for older people

21:57 Protein timing

23:28 Post-workout protein intake

24:45 Weight loss and protein

27:39 GLP-1s and protein

30:29 GLP-1 protein recommendation

31:13 Plant vs. animal protein

33:58 Leucine

35:13 Takeaways

40:40 Future research

44:37 Listener question: Avoiding protein bloat

DISCLAIMER

The Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.

Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.