World-Leading Muscle Researcher: How Much Protein Per Meal Actually Buil...

Visit The Proof website for the full show notes and supporting studies. 👇 https://theproof.com/podcast/

Simon’s personal supplement stack: https://hub.theproof.com/supplements

In this episode of The Proof, I’m joined by Dr Luc van Loon, one of the world’s leading researchers in protein metabolism, muscle physiology, and ageing. We explore what actually happens to protein once you eat it, how muscle adapts to training and inactivity, and why so much of the public conversation around protein misses the nuance.
We also dig into ice baths, anabolic resistance, plant based versus omnivorous diets, and why protein quality matters most when people eat less, not more. This conversation cuts through hype and focuses on what the evidence really tells us about muscle, health, and ageing.
This episode highlights how protein, movement, and context work together, and why simple rules rarely apply when it comes to muscle health and longevity.
You can connect with Dr Luc van Loon and explore his work in more detail via his research group at http://www.m3-research.nl/, and his academic profile at http://www.maastrichtuniversity.nl/lj..., where you can find his publications and ongoing research in protein metabolism, muscle physiology, and ageing.

Timestamps
00:00 Intro
01:56 How Protein Research Evolved in Exercise Physiology
03:50 How Muscle Protein Synthesis Actually Works (Mechanisms Explained)
06:50 Tracing Amino Acids From Food Into Muscle Tissue
09:50 Biggest Myths About Protein Intake (What the Public Gets Wrong)
17:26 Protein Digestion, Absorption, and Where Amino Acids Go
36:25 Anabolic Resistance Explained: Why Muscle Response Declines With Age
44:52 How Much Protein Do You Really Need? Optimal vs Adequate Intake
52:29 How Protein Digestion Studies Are Designed (And Their Limitations)
59:22 Omnivore vs Vegan Diets: Muscle Protein Synthesis Compared
01:07:58 Protein Quality vs Quantity: What Actually Builds Muscle
01:10:16 Protein Powders, Isolates, and Supplements: Do They Help?
01:14:14 Protein Requirements
01:16:37 IGF1, Protein Consumption and Cancer
01:21:29 Amino Acids Explained: How the Body Rebuilds Protein From Steak
01:28:05 Anabolic Response Explained: When Amino Acids Actually Build Muscle
01:29:40 Supplements and Muscle Protein Synthesis
01:38:10 Muscle Protein Turnover, Aging, and Preventing Muscle Loss

The Longevity Nutrition Expert: You’re Focusing On The WRONG Protein Met...

In this conversation, Simon Hill discusses protein amount versus source with Walter Willett. Across the usual intake range studied (around 12 to 25 percent of energy), total protein or protein density shows little association with major health outcomes, while the source is strongly linked: higher animal protein, particularly from red meat (and some dairy), associates with higher cardiometabolic risk, whereas plant protein from legumes, soy and nuts associates with lower risk.

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In this video, Shona Hendricks, a sport scient from the university of Pretoria, breaks down how supplements like collagen, protein, creatine, vitamin c, zinc, probiotics etc. can help a female runner in menopause. 

If you are interested in Shona's training programs for female runners after 45, please check the link.

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Studies on Creatine

 

Creatine and RA

https://pmc.ncbi.nlm.nih.gov/articles/PMC8839648/#abstract1

Oral Creatine supplementation: a potential adjunct therapy for RA patients 

https://www.wjgnet.com/2220-3214/full/v4/i3/22.htm

Muscle weaknes in R A 

https://pmc.ncbi.nlm.nih.gov/articles/PMC5605300/#s0045

Science Fact or Science Fiction? Lactic Acid Buildup Causes Muscle Fatigue and Soreness

 

https://www.pfizer.com/news/articles/science_fact_or_science_fiction_lactic_acid_buildup_causes_muscle_fatigue_and_soreness

The Science of Ultra-Trail Running Nutrition

Baking soda supplementation

 

Dosing Sodium Bicarbonate

Now that the mind-numbing biochemistry is out of the way let’s talk about timing and dosing. According to the 2021 International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance, single-dose supplements of 0.2 to 0.3 g/kg of body weight show improvement in muscular endurance. For example, if you weigh 70kg, your dosing range would be 14 to 21 grams. It’s recommended to ingest it between 60 and 180 minutes prior to exercise in a minimum volume of 0.5 liters of water.

According to the same study, multiple-day protocols of supplementation are most effective in doses of 0.4 to 0.5 g/kg of body weight for three to seven days before competition.

Available Formulas

There are a variety of commercial formulations available. The grocery-store-variety baking soda from Arm and Hammer contains 0.6 grams of NaHCO3 per 1/8 teaspoon. Read the labels on baking soda products carefully and choose a product that just contains baking soda. Many products out there contain other additives, such as cornstarch. Also, make sure your product is fully dissolved in the water before ingestion. Drink slowly over 20 to 30 minutes. This may not be the most palatable concoction you’ve ever ingested; refrigeration can help with the taste as well as adding a very small amount of clear fruit juice or fruit-juice-based soda for flavoring.

https://www.trainingpeaks.com/blog/boost-your-performance-using-simple-baking-soda/

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