How Many Grams of Protein Do You Need Per Day & Per Meal? ft. Jorn Trommelen

Part 2 of my conversation with muscle protein synthesis researcher Jorn Trommelen about how to DIET to maximize anabolism!

Watch Part 1: https://www.youtube.com/watch?v=_otSunLL8AU

Jorn's amazing article on MPS:
‣ http://www.nutritiontactics.com/measure-muscle-protein-synthesis/

More from Jorn here:
‣ http://www.nutritiontactics.com/
‣ https://twitter.com/jorntrommelen
‣ https://www.instagram.com/jorntrommelen/

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TIMESTAMPS:

Key: MPS = muscle protein synthesis

0:00 Intro
1:38 The role of carbs (insulin) and fats in stimulating MPS. Is insulin anabolic?
7:46 Whole eggs more anabolic than egg whites? (New research)
11:00 "Just hitting total daily protein intake” and an "IIFYM approach" to protein
13:25 Collagen protein discussion
14:32 How much protein do you need per day? 1g/lb per day? (The controversy)
20:21 Does protein intake depend on lean body mass/body weight?
26:13 Role of individual differences
28:02 Protein quality (plant vs animal protein)
31:46 Should vegans supplement leucine? (And leucine discussion)
34:25 How much leucine do you need per meal? (Is the “leucine threshold” legit?)
44:17 Protein distribution (Can you eat all your protein in one meal?)
What is the “muscle full effect”?
47:28 Intermittent fasting – is it sub-obtimal for MPS? (What happens when you eat 50-100+g in one meal?)
52:52 Is there a “refractory period”?
1:03:35 Protein before bed? How much and what type?
1:09:56 What about a protein feeding in the middle of the night?
1:14:35 Summary of training and nutrition for MPS
1:17:29 Practical takeaways for those wanting to really optimize results (3 things)

The song at the end: https://www.youtube.com/watch?v=gYsfYfBHmoE

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimer: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Видео How Many Grams of Protein Do You Need Per Day & Per Meal? ft. Jorn Trommelen канала Jeff Nippard