#34 - ALL ABOUT PROTEIN (How Many Grams Per Day & Per Meal) ft. Jorn Trommelen

The Jeff Nippard Podcast

Jeff Nippard

Health & Fitness, Fitness

4.8 • 738 Ratings

🗓️ 4 April 2018

⏱️ 83 minutes

🔗️ Recording | iTunes | RSS

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Summary

Part 2 of my discussion with muscle metabolism researcher Jorn Trommelen. Here we cover how to diet to maximize muscle protein synthesis. This is an audio repost from my interview on YouTube.

Jorn's website: http://www.nutritiontactics.com

Watch on YouTube: https://www.youtube.com/jeffnippard

TIMESTAMPS:

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)

Transcript

Click on a timestamp to play from that location

0:00.0	Okay, what is going on, everyone? So what follows in this video is part two of my interview with Yorne Traumlin.
0:06.0	So for any of you guys who maybe missed the first part, I will put a link up here in the cards to it if you'd like to check that out.
0:12.0	But very quickly, Yorn is a muscle metabolism and protein researcher over in the Netherlands.
0:18.2	And in part one, we focused on basically some fundamentals and definitions
0:22.1	to do with muscle protein synthesis, which is his area of focus with his research. And Yorn drew up
0:28.5	the analogy of your muscle to a wall. So you want to think about the muscle protein synthesis side
0:34.9	of the equation as adding bricks to that wall and making the wall
0:38.6	bigger and you want to think about protein and amino acids as the building blocks
0:43.7	of that wall and then the muscle protein breakdown would be like taking bricks
0:48.6	off the wall and sort of remolding the wall and both of these processes occur
0:53.2	concurrently all the time. And the goal with
0:55.8	your training and your diet is to have the protein synthesis side of the equation outweigh the
1:02.1	breakdown side. And that's ultimately how you build muscle. So in this part, we're going to focus
1:06.0	mostly on diet. So we're going to answer questions like how much protein should you eat in a day? How
1:12.3	should you space that protein out throughout the day? Is there a maximum amount of protein that
1:17.6	you can consume or you can use to build muscle in a single meal? And then we do touch on some
1:23.1	more advanced stuff, so things to do with like lucine leucine triggers and some anabolic signaling stuff,
1:28.6	that I think you guys will really enjoy. And as always, I will have time stamps down there in
1:32.4	the description. But without further ado, I hope you guys really enjoy part two of my conversation
1:37.2	with Yorne Tromelin. So guys, we're back. And Jorn, I'd like to start with the stuff I think people
1:42.7	are really probably most interested in, which is how we can, I guess, maximize muscle protein synthesis through dietary intervention.
1:51.6	And I guess I'm sure the main thing here is protein intake, and we'll get into that.
	...

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