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): https://fmfomega3guide.com/ 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 EPISODE LINKS: Show notes & transcript: https://www.foundmyfitness.com/episodes/luc-van-loon PODCAST INFO: Apple Podcasts: https://podcasts.apple.com/us/podcast/093-dr-luc-van-loon-optimizing-protein-intake-distribution/id818198322?i=1000663783757 Spotify: https://open.spotify.com/episode/2jXxpLbIbONur2b0lGvYdb Newsletter: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=luc_van_loon_podcast SUPPORT MY MISSION: We don’t read ads in these episodes. Help us grow. FoundMyFitness Premium Members get access to monthly AMAs, Science Digest newsletter, and my exclusive podcast, The Aliquot. It’s a win/win. You get special perks while sustaining the free materials we share via our podcast. Sign up here: https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=luc_van_loon_podcast SOCIALS: https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness https://instagram.com/foundmyfitness #protein