madman
Super Moderator
What really happens in your muscle when you eat protein? How much do you actually need? And what have 30 years of research changed about how we think about plant proteins? Stuart Phillips answers it all.
In this Proteinology episode, I welcome one of the most influential researchers in the world on protein and muscle health — Stuart Phillips, Professor at McMaster University, Canada.
* The biology of muscle — how it's builtProtein synthesis vs breakdown, the role of leucine, the brick-and-wall analogy — Stuart explains what really happens at the cellular level, hour by hour.
* 1.6 g/kg/day — the key thresholdWhere does this number come from? What happens beyond it? And does 0.8 g/kg (the official recommendation) really suffice? Stuart separates fact from fiction.
* The anabolic window - Are those post-workout shakes really necessary? The answer is more nuanced than you think.
* Animal vs plant proteins - Stuart changed his mind on this topic during his career. He explains why — and what the 4 strategies are to compensate for lower-quality plant protein.
* GLP-1, Ozempic and muscle - What happens to muscle when you lose weight with GLP-1 drugs? Stuart is actively researching this and shares his early thinking.
* Sarcopenia — the great ageing challengeFrom age 30, we lose muscle. How do we preserve it? Can it be recovered at 90? Which populations are most at risk?
* PDCAAS vs DIAAS - Which is more accurate? For whom do these scores really matter?
Chapters
00:00 Introduction — Stuart Phillips' journey
03:00 From biochemistry to rugby to research
05:00 The Physical Activity Centre of Excellence at McMaster
07:30 The paper that changed his thinking
10:00 The biology of muscle — synthesis vs breakdown
14:00 Leucine — the key building block
16:00 1.6 g/kg — the dose-response curve
18:30 The anabolic window — myth or reality?
22:00 Anabolic resistance and ageing
25:00 Is 0.8 g/kg really enough?
27:00 Sarcopenia — scale of the problem
31:00 GLP-1 and muscle
38:00 Protein in everything — the hype that disappoints Stuart
40:00 Proteins and menopause / perimenopause
45:00 Immobilised patients — specific needs
50:00 Protein quality — digestibility and scores
54:00 PDCAAS vs DIAAS
57:00 Plant protein complementation
01:01:00 Sarcopenia — from what age?
01:08:00 Can you recover muscle at 90?
01:10:00 Animal vs plant — the 4 strategies
01:12:00 The 5-question test
01:14:00 Final message
