Dr. Luc Van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis.

My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement):

CHAPTERS:
00:00:00 Introduction
00:01:16 Why do we need protein?
00:02:20 How the protein RDA (0.8 g/kg) was established
00:06:50 Protein turnover in organs (brain, liver, etc.)
00:10:10 How much protein do you really need?
00:14:58 Recommended protein intake when dieting for weight loss
00:16:15 How the body adapts to higher protein
00:19:46 Anabolic resistance
00:22:45 Protein requirements for overweight & obese individuals
00:24:58 Gaining strength vs. muscle mass
00:29:20 Optimal protein distribution
00:33:05 20g vs. 100g protein post-workout
00:36:01 Can evening protein consumption stimulate muscle protein synthesis overnight?
00:40:45 How does time-restricted feeding affect muscle protein synthesis?
00:47:07 Protein before vs. after exercising
00:48:57 How does spreading out protein intake affect hypertrophy?
00:51:55 Protein shakes vs. animal protein
00:54:58 Protein supplementation for weight loss & recomposition
00:56:14 Casein vs. whey protein for stimulating muscle protein synthesis
00:59:09 Factors that influence protein's anabolic potential
01:00:14 Raw eggs vs. cooked — what's better for hypertrophy?
01:04:07 Plant vs. animal protein
01:07:08 Plant-based protein powder
01:11:47 Whey protein isolate vs. concentrate
01:12:36 How resistance training changes the leucine threshold
01:15:47 Do high-protein diets cause atherosclerosis?
01:23:45 How muscle adapts to repeated bouts of resistance training
01:26:25 Optimal resistance training frequency
01:28:22 Advice for elderly who want to start resistance training
01:30:49 Hormonal changes & resistance training
01:36:09 Does cold water immersion blunt muscle protein synthesis?
01:45:19 Does collagen increase connective protein synthesis in muscle?
01:53:01 Signaling roles of collagen peptides
01:55:31 How hydrolyzed collagen powder affects pain perception
01:56:53 Benefits of smaller peptides in hydrolyzed collagen
01:58:57 Collagen's impact on skin health
02:02:46 Amino acids from hydrolyzed collagen powder
02:07:30 Luc's exercise routine & diet

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#protein

[FoundMyFitness]

Timestamps I think you’ll love:
(00:10:59) Should people who resistance train eat 1 gram of protein per pound of body weight (2.2 g/kg)?
(00:12:39) Are there benefits to consuming more than 1.2-1.6 g/kg of protein?
(00:14:58) Should you alter your protein intake when dieting for weight loss?
(00:20:59) Why anabolic resistance could be the result of reduced physical activity
(00:22:45) How to calculate your protein requirement if you’re overweight
(00:33:05) Whether consuming one large dose of protein (e.g., 100g) is the same as consuming several smaller doses (e.g., 20g) throughout the day
(00:44:41) Tips for gaining muscle mass while practicing time-restricted eating
(00:47:07) Should you consume protein before or after resistance training?
(00:56:14) Which is better for stimulating muscle protein synthesis: casein or whey protein?
(01:05:15) Why animal protein is more effective for hypertrophy — and what to do if you’re eating a plant-based diet
(01:08:15) Why vegans and vegetarians should consider supplementing with a combination of plant-based protein powders, such as pea and rice
(01:11:47) Which is a better protein supplement: whey protein isolate or concentrate?
(01:39:18) How to possibly minimize the detrimental effects of cold water immersion on muscle strength
(01:58:57) Does collagen supplementation benefit the skin?

Full list of timestamps is in the description. Hope you enjoyed this one :)

[begelston]

This is the most informative discussion on protein I've ever listened to. Great questions and logical, useful/practical answers.

[johnny]

Most influencers have all the right answers, but only Rhonda has all the right questions.

[hollymorellontp]

Excellent interview. My n=1 at almost 62 and post menopause for 14 years after some experimentation is that for me to stay muscular, lean, strong and in good athletic and cognative fitness (I run, weight train) is ingest at least 30g of quality leucine rich protein 3x/day. I drink whey protein isolate + some collagen peptides (also creatine, berries, & MCT oil) first thing in the morning and then whole food based/omnivore meals for 2 other meals. I really pay attention to the leucine in foods - ensuring I get 2.5-3g in each of the 3 meals (and if not, I add in essential aminos). My body doesn't do well with pea, soy or other legumes or a mix of grains/seeds as protein sources - I get Raynaud's from those sources and don't experience the same body composition benefits. I've experimented with just the morning and evening meals to hit the 2.5-3g leucine threshold but I find I lose muscle and my overall body composition takes a hit. I do 2 full body strength training sessions a week with 2 days between each, which I was taught to do when I did a specific training protocol for women over 50. I also ensure I get a good amount of quality protein post workout if I don't have a meal lined up afterwards. About 5 years ago when I was training for a race, I neglected weight training for a few months - wow, what a big mistake at my stage in life. I'm sure I was also not getting adequate protein either. All through my adult life prior to that, I had been able to get muscle back quickly and easily if I faltered a bit but not anymore, it takes a lot more time and effort and being diligent about protein and the source/quality of that protein. I find that lifting heavy, running fast and also being able to run long distances quite a boost in mood, cognitive health, and confidence. I want to do all the things and perhaps even continue to compete in sports the remainder of my life.

[tubbey]

Wonderful interview! Wonderful questions! We're getting answers to everything we've been wondering about. Thank you!

[FriendlyPharmacy]

Fascinating conversation, thank you both!🇨🇦💪

[mrglass]

What a fantastic interview. Thank you!

[Paul-ulbw]

Insanely good video, clarified everything I wanted to know about protein.

[skaterdudeb]

2010s Rhonda: Sulforaphane, curcumin, vit D, magnesium, EPA/DHA
2024 Rhonda: i crave flesh

[trevorrogers]

Re cold therapy, what about using it PRIOR to training? What if anything is the impact, positive or negative, around that?

[daltonjohnson]

Can you do a video on Ashwagandha? The negative effects after you stop taking it? Great video!

[zenpig]

Great discussion. My only suggestion coming from a 70'ish year old fart and who lifts 5 hours a week along with about 2.5 hours of cardio, I would be interested in discussing nutrient absorption including the energy demand used in digestion., In other words, as I get older it takes more energy to digest a high protein breakfast and will take away from the energy I need to use working out. I have found through trial and error that I can drink about 8 oz or raw milk and eat about 2 oz of mixed nuts for breakfast and then have my larger recovery meal after my workout, I find my energy better with a lower food load several hours before workout, and my recovery much better with a larger high protein dinner afterward. I don't know if other old folks have this same experience.

[carloscarion]

I think as people get older notwithstanding infirmity or or diseases or things that cannot be helped, an older person becomes less inspired and we also think that his or her use is limited, not so much nowadays but I think that was more of the case in “yesteryear “people thought well I’m 50 years old my usefulness is going to diminish and it slowly gets worse and worse so I think one of the main things to have is a goal whether it be call Mark painting, or sculpture or just simply even being abused to others in the community I think that keeps a person young and inspired to live longer and the more Inspired life

[c.realxperimentslane]

Dr. Luc has a John Malcovich vibe, does anyone see that? [ thanks for these interviews Rhonda, supa cool work btw ]

[BartBVanBockstaele]

This is a wonderful interview. A voice of sanity in an insane world focused on cramped manliness and self-declared 'athletes'. It largely brings me back to what I learned in med school, 45 years ago.

[Djjocko]

What are the pros and cons of cold water immersion BEFORE a workout?

[carloscarion]

I think it’s surprises people that protein has been broken down and being rebuilt because psychologically they see outside of their bodies the breaking down of things like buildings and structures and so on and they equate that with something bad or negative but actually breaking something down as in the bodies proteins and cells is a positive thing because it actually provides energy and nutrition for a future growth, just my opinion

[TheDAmianDAmoable]

Hi, what about the ratio of mother's milk for baby. Between LCHF diet. Ketone protein fat.

[jonathonmills]

TRE is beneficial for a variety of reasons not related to weight loss

[nikitagoswami]

I’m so surprised he didn't mention soy isolate it has all amino acid