Dr. Rhonda Patrick

We'll also dispel myths around protein intake timing.

You'll learn how distributing protein evenly across meals can maximize muscle protein synthesis and why the so-called post-exercise anabolic window may not be as narrow as once thought.

Additionally,

We highlight the pivotal role of the amino acid leucine in activating muscle building pathways and how this impacts protein quality considerations.

By the end of this episode, you'll be equipped with all of the evidence-based insights you need to better navigate common misconceptions and ultimately harness protein for muscle maintenance, performance, and a frailty-free future.

So let's get into it.

How much muscle we have tells us more about how we are aging than body weight or BMI ever could.

Here's a startling fact.

After the age of 50, the average person loses about 1% of their muscle mass every single year.

And it's not just muscle mass.

Strength plummets even faster, dropping around 3% annually.

By the time you reach 75, if you're not engaging in regular strength training, you could be losing up to 4% of your strength every year.

So what can we do about this?

Exercise, both before you need it, building muscle reserve, but also in old age to slow and reverse the decline.

While resistance training is the most important factor for building and maintaining muscle mass and strength,

Protein intake plays an important role too.

A meta-analysis from Dr. Stuart Phillips and colleagues highlights the importance of protein intake by showing that people who engage in resistance training and supplemented with additional protein, taking their total daily protein intake up to 1.6 grams per kilogram body weight

increased their muscle mass by 27% and their strength by 10% more than those who did resistance training without additional protein supplementation.

So these people were getting around 1.2 grams of protein per kilogram body weight.

So dialing in that protein intake matters for both muscle mass and strength when combined with resistance training.