Everything You Need to Know About Protein for Muscle Growth

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The Genius Life #241 with Angelo Keeley


One of the first things I learned quickly when it came to exercising and living a strong life, was that protein is absolutely essential for our bodies. And this statement is true even if you remove the word exercising.

Proteins are the building blocks of life. If you have any desire to live long and strong, you need to learn about proteins. And there can be no better place to start than this podcast with Max interviewing Angelo Keeley, the CEO and cofounder of Kion, along with Ben Greenfield

Ben Greenfield is the author of possibly the most in depth book about how to live a thriving life, Boundless. An all encompassing roller coaster manual of scientific information bombs of everything you need to know about living long and strong.

Protein For Over 40’s

As you age, the importance of protein increases. Scientific studies show that sarcopenia (involuntary loss of muscle and strength), increases dramatically from the age of 40 onwards. So if you are not scientific with your protein intake, it is quite easy to waste the hard earned efforts you put into your workouts.

My Quandary with the Protein Science

To ensure muscle is not lost, protein levels need to remain consistently high. But if you refer to the work of Dr. David Sinclair’s book Lifespan, he strongly advocates for eating less often. He even suggests too much protein could be damaging at some level.

This is where the health and fitness industry needs more studies on people over the age of 40 or 50. I have no doubt that Angel Keeley and Ben Greenfield are correct in their statements about the need to keep muscle protein synthesis high to retain muscle.

But I also have no doubt that David Sinclair is right in his statement that in order to live long and thrive, you need to rest your digestive system to allow the rest of your body’s systems to function optimally.

So where is the threshold between these two facts? Does it depend on fitness and exercise levels? Is it age related? Is it all individual based on genetics?

My own theory is it is all of the above, and somewhere in the middle. There is certainly not a one size fits all solution to this. All we can do is listen to our own bodies, and see how we feel.

My Protein Protocol

I have tried eating 4-5 times per day by using a protein shake for breakfast and as an afternoon snack. But this does not work for me. It makes me feel lethargic, and also gives me digestion issues.

I also like to fast because it helps my mental focus. But I exercise 3-4 times per week, so I continuously need protein to ensure my muscles recover from training.

No wonder the average person who does not study nutrition and exercise deeply finds so many contradicting statements. Because after 5 years of diving deeply and passionately into this subject, even I am regularly thrown between competing facts.

This is where connection and listening to my body comes in. Right now, with my training being in the morning, I will train fasted (because I prefer that anecdotally). And immediately after training I will take a fast digesting whey protein shake with creatine. This is good for 2-3 hours, when within that time frame, I will begin my first actual meal of the day.

Depending how early I trained, I might then be able to have another protein shake in the afternoon. And my main large meal of the day for dinner.

I have tried eating just one meal per day. But I notice a difference in my body composition. I look more skinny fat, which tells me I am losing muscle.

Muscle Becomes More Essential As You Age

As muscle is the most important asset to invest in physically as we age, I have decided for now to go slightly against Dr. David Sinclairs fasting protocols. And more towards the protocols of 3-4 meals per day with 30-50grams of protein each time.

Protein Digestion

Something else to add to the challenges of training above 50, is your body’s ability to stimulate muscle protein synthesis. As we age, our body reacts and becomes anabolically resistant.

So you therefore need to eat more protein, the older you get.

This is where Kion’s Essential Amino Acids could become useful. It’s easier to ingest essential amino acids as a liquid drink, rather than multiple meals or protein shakes.

The Podcast:

Listen to this podcast to learn everything you need to know about protein and amino acids. Amongst many great take-aways, you will also learn

  • How protein synthesis works in the body. 
  • How much protein you should be consuming daily.
  • Why adults over 40 need higher amounts of protein to maintain muscle mass. 
  • What PDCAAS is, and why animal protein is a more digestible and superior source of essential amino acids.
  • How essential amino acid supplementation aids in protein synthesis.
  • The benefits of collagen supplementation, and why you shouldn’t count collagen protein for your daily protein target. 
  • And, as always,  so much more…………….!

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