madman
Super Moderator
Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused.
In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing.
With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices.
Timecodes:
00:00 We’ve been lied to about protein
04:05 Why protein is completely different from carbs and fat
09:05 The depressing age when you start losing muscle
14:45 Your muscles have a secret second job
17:25 Why food companies are suddenly adding protein to everything
22:25 The shocking protein intake that fuelled your biggest ever growth spurt
26:45 Why the 'optimal' amount of protein is so hard to define
33:05 The surprising truth about protein for building muscle
40:15 Most of us are already eating the 'optimal' amount of protein without trying
42:30 When eating more protein could actually be harmful
45:00 The ‘anabolic window’ myth debunked
48:50 Why 'animal protein is superior' is an outdated idea
51:16 The myth of ‘incomplete’ plant proteins
51:55 The ancient food secret our ancestors discovered all over the world
53:50 Is there an upper limit for protein in one meal?
57:25 My number one food for a high-protein breakfast
59:05 A simple pyramid for choosing the healthiest protein sources
59:55 The 'healthy' protein source that’s a class one carcinogen
01:02:55 When a protein bar is no healthier than a chocolate bar
01:04:30 Why your protein cookie could be reducing your healthy life years
01:06:20 My number one tip for health (and it’s not about nutrition)
01:08:50 The ideal daily protein target for most healthy adults
2. Plant vs. Animal Protein: How Different Are They?
Question | Key Points From the Experts |
Is animal protein “superior”? | - Early scoring systems (e.g., PDCAAS) favored animal protein for digestibility and essential amino-acid content. - Newer research shows comparable muscle-related outcomes when total intake is adequate; pea or soy protein can match whey in many contexts. |
When might plant protein fall short? | - Older adults at or below the RDA (0.8 g kg⁻¹ day⁻¹) and eating strictly vegan may need extra attention to quantity and amino-acid diversity. - Close to the RDA, small quality gaps matter more. |
Practical takeaway | - For most people eating ≥1.0 g kg⁻¹ day⁻¹, plant and animal proteins are functionally equivalent for muscle health. - Focus on overall diet quality, not single amino-acid scores. |
3. The Underrated Power of Legumes
Gardner highlighted the striking under-consumption of beans, lentils and peas in North America—despite:
· ~20% protein by weight (double most grains).
· High fiber, low saturated fat, rich micronutrient profile.
· A much lower environmental footprint than meat.
Regular legume intake is common in Asian, Mediterranean, Latin-American and African cuisines. Flatulence concerns typically fade as the gut microbiome adapts.
