Quick Wits: Optimal Protein Intake, Distribution, and Sources Artwork

Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40

Wits & Weights is a strength and nutrition podcast where in every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does.

For skeptics of the fitness industry who are tired of following the rules and still not seeing results. If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're probably overcomplicating it. This is the fitness podcast that shows you how to build muscle, lose fat, and achieve a real body recomp by focusing only on what the evidence actually supports.

Evidence-based fat loss coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for optimizing body composition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, hormone health, perimenopause and menopause, and longevity.

You've seen the conflicting advice. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming. By using your wits (systems + identity-based behavior change) and lifting weights, you can build muscle definition, improve your physique, and maintain your results for life without rebound weight gain.

You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset, such as:

- Why fat loss matters more than weight loss for both your health and your physique
- Why all the macros, including protein, fats, and yes even carbs, are critical to body composition
- How just 3 hours a week of proper hypertrophy training can deliver better results than most people get in twice that time
- Why building muscle is the single most powerful thing you can do for metabolic health, longevity, and aging well
- Why perimenopause and menopause don't have to derail your progress when your training and nutrition are dialed in
- How shifting the way you think about fitness can unlock more physical (and personal) growth than any program alone

If you're ready to learn what actually works with evidence-based training and nutrition, hit "follow" and let's engineer your best physique ever!

Popular Guests Include: Mike Matthews (author of Bigger Leaner Stronger), Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)

Popular Topics Include: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, nutrition tracking, best protein powder selection, strength training over 40, women's fitness, perimenopause, menopause, muscle building, body recomp, macros and nutrition tracking

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Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40

Quick Wits: Optimal Protein Intake, Distribution, and Sources

November 30, 2023 • Philip Pape

0:00 | 3:15

What does the latest research say on optimal protein intake, distribution, and sources?

Are you feeding your muscles enough protein or just feeding misconceptions?

Get ready to debunk the myths and clarify the facts about protein. From the significance of protein in muscle growth to optimal protein consumption, we'll break it down to the most digestible bits of knowledge you need.

Protein during fat loss, for your training, extremely high protein, and more to enhance your physical self-mastery, improve your nutrition, and transform your body composition.

Tune in now for this protein-packed episode!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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Philip Pape 0:00

What does the latest research say about protein intake, distribution and sources? Stick around to find out. Welcome to the Whits and Weights podcast. I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition. We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in.

Philip Pape 0:36

In the latest issue of the Mass Research Review, eric Trexler wrote an article called how Important is the Lucine Content of your Protein Sources? I definitely encourage you to subscribe to read all of those types of articles, but I wanted to summarize some of the findings at the end that he shared. In terms of what the latest evidence says about your protein strategy. It's actually pretty straightforward. It's not going to be too surprising, but let's get into it. First of all, the most important thing when it comes to muscle growth is your training. It is not the protein. This happens during fat loss or muscle building. If you don't have the training stimulus, it's really not going to matter that much. If you do have the training stimulus, the effective protein is helpful, but not the most helpful thing. Just keep that in mind. The second thing is you can get protein from a whole bunch of sources plants, animals.

Philip Pape 1:29

The key here is to get enough total protein. We're talking around 0.71 gram per pound for most people. If you are concerned and you want to get more than that, you don't have to. That's the key. The evidence continues to show that no more than one gram per pound is generally needed. Now, in a rapid fat loss phase or a mini-cut, you may want to go a little higher for other reasons, like satiety, but you don't have to go that high.

Philip Pape 1:57

The other aspect of this is protein distribution. We've heard four or five, six times a day. You got to spike the muscle protein synthesis. Really, what you want to do is spread it out two, three times a day, more if you need to, but that's enough. What they found is two is way better than one, three is a little bit better than two, and then it's diminishing returns. That's it. That's the updated, very complicated protein strategy. Get enough protein, eat it at least two or three times a day, make sure you are training hard and get enough protein from whatever sources you want. Thank you for tuning in to another episode of Wits and Weights. If you found value in today's episode and know someone else who's looking to level up their Wits or Weights, please take a moment to share this episode with them. Make sure to hit the follow button in your podcast platform right now to catch the next episode. Until then, stay strong.