FoundMyFitness Podcast Episode #093: Dr. Luc van Loon on Optimizing Protein Intake & Distribution for Muscle Growth

Release Date: July 30, 2024

In this episode of FoundMyFitness, host Dr. Rhonda Patrick engages in an in-depth conversation with Dr. Luc van Loon, a distinguished professor at Maastricht University specializing in exercise physiology and nutrition. Their discussion centers on the pivotal role of dietary protein in muscle protein synthesis, the adaptation of muscles to physical activity, and strategies to optimize protein intake for various health and fitness goals.

1. The Fundamental Role of Protein in Biology

Dr. Rhonda Patrick opens the conversation by emphasizing protein's indispensable role at the cellular level. She highlights that proteins are essential for building, repairing, and maintaining tissues, as well as acting as catalysts in numerous biochemical reactions.

Dr. Rhonda Patrick [00:00]: "Protein is fundamentally the engine of our biology. At the cellular level, it's indispensable."

Dr. Van Loon expands on this by explaining the continuous cycle of protein synthesis and breakdown in all tissues, particularly skeletal muscle, which renews at a rate of 1-2% per day.

Dr. Luke Van Loon [06:07]: "All living tissues... are constantly being synthesized and broken down. For muscle, that happens at a rate of 1 to 2% per day."

2. Protein Requirements: Beyond the Basics

They delve into established protein requirements, typically set at 0.8 grams per kilogram of body weight. Dr. Van Loon critiques these standards, noting that they are based on nitrogen balance studies with methodological limitations and may not reflect optimal protein needs for different populations.

Dr. Luke Van Loon [07:28]: "Those protein requirements... are for a neutral balance on the diet provided for one to two weeks. But that doesn't guarantee that's your optimal requirement."

He emphasizes that factors such as age, activity level, and body composition significantly influence individual protein needs.

3. Protein Intake for Resistance Training and Muscle Growth

The discussion shifts to protein intake for individuals engaged in resistance training. Dr. Van Loon differentiates between muscle protein synthesis and muscle protein accretion, explaining that while both increase post-exercise, long-term adaptations differ.

Dr. Luke Van Loon [15:55]: "Muscle protein synthesis is not the same as muscle protein accretion... the building of muscle is not the same as reconditioning."

He challenges the commonly held belief in the bodybuilding community that consuming 1 gram of protein per pound of body weight (2.2 g/kg) is necessary, suggesting that most active individuals already consume sufficient protein.

Dr. Luke Van Loon [15:55]: "If you're a healthy older or healthy young sedentary person, you easily consume between 1 and 1.3 grams of protein per kilo... If you're physically active, you automatically already consume 1.5, 1.6, 1.7 grams of protein."

4. Optimizing Protein Distribution Throughout the Day

A significant portion of the episode examines how protein intake should be distributed across meals to maximize muscle protein synthesis. Dr. Van Loon advocates for evenly spaced protein consumption, suggesting 20-25 grams per main meal to provide multiple anabolic stimuli throughout the day.

Dr. Luke Van Loon [35:22]: "If you have a nice even distribution of your protein in your main meals, the long-term studies... support better retention of your protein and nitrogen."

He also discusses the potential benefits of a protein-rich evening snack, especially for athletes training later in the day, without negatively impacting subsequent meals.

5. Protein Sources: Animal vs. Plant-Based Proteins

The conversation addresses differences between animal and plant-based protein sources. Dr. Van Loon notes that while animal proteins like whey and casein are high in essential amino acids and leucine, plant proteins often lack one or more essential amino acids, making them less effective for muscle protein synthesis unless consumed in higher quantities or as blends.

Dr. Luke Van Loon [69:12]: "Most plant-based proteins... have anti-nutritional factors, so the digestibility is lower."

He emphasizes that plant-based athletes can achieve similar muscle gains by supplementing with high-quality plant protein isolates or blends that compensate for amino acid deficiencies.

6. Anabolic Resistance and Aging

Anabolic resistance refers to the diminished muscle protein synthesis response to protein intake, commonly observed in older adults. Dr. Van Loon explains that this resistance can be mitigated through regular physical activity, particularly resistance training.

Dr. Luke Van Loon [24:45]: "Anabolic resistance can be overcome by physical activity."

He underscores the importance of maintaining protein intake and engaging in resistance training to preserve muscle mass and function as one ages.

7. Muscle Memory and Training Adaptations

Dr. Van Loon explores the concept of muscle memory—the idea that previous training adaptations facilitate faster muscle growth upon retraining after a hiatus. While initial thoughts suggested that increased myonuclei in muscle fibers might explain this phenomenon, current research does not fully support this theory in humans.

Dr. Luke Van Loon [91:14]: "We haven't seen evidence for that in human muscle."

He concludes that both genetic factors and neuromuscular efficiencies play roles in muscle memory, but definitive mechanisms remain under investigation.

8. Protein Supplements and Recovery Strategies

The episode touches upon the impact of recovery methods like cold water immersion on muscle protein synthesis. Dr. Van Loon presents research indicating that immediate post-exercise cold exposure can blunt muscle protein synthesis, suggesting that timing and methods of recovery are crucial for optimal muscle adaptation.

Dr. Luke Van Loon [104:59]: "Cold water immersion immediately after resistance training can blunt some gains."

He advises athletes to consider the timing of such recovery strategies to avoid hindering muscle growth.

9. Collagen Supplementation: Beyond Muscle

Collagen supplements have gained popularity for their purported benefits on skin, joints, and connective tissues. Dr. Van Loon discusses current research, indicating that while collagen provides specific amino acids like glycine and proline, its effectiveness in stimulating connective tissue protein synthesis is not yet conclusively proven in humans.

Dr. Luke Van Loon [110:46]: "We have not seen evidence that collagen increases connective tissue protein synthesis in muscle."

He notes that future research is needed to explore collagen's potential benefits for tissues rich in collagen, such as skin and joints.

10. Practical Applications and Personal Routines

Concluding the discussion, Dr. Van Loon shares insights into his personal fitness routine, emphasizing the importance of maintaining physical activity for overall health and muscle preservation. He highlights the balance between cycling, resistance training, and nutritional intake to support his health and fitness goals.

Dr. Luke Van Loon [132:47]: "I exercise basically to keep everything as healthy as possible and that I can indulge myself with more food and I don't get too fat."

11. Key Takeaways and Recommendations

• Protein Intake: Active individuals typically require between 1.0 to 1.7 grams of protein per kilogram of body weight, depending on activity level and goals.

• Even Protein Distribution: Consuming 20-25 grams of high-quality protein per main meal optimizes muscle protein synthesis throughout the day.

• Protein Sources: Animal-based proteins are generally more efficient for muscle growth due to their complete amino acid profiles, but plant-based proteins can be effective when properly supplemented or combined.

• Resistance Training: Essential for overcoming anabolic resistance in older adults and for promoting muscle growth and strength.

• Recovery Strategies: Cold water immersion immediately post-exercise may hinder muscle protein synthesis and should be timed carefully.

• Collagen Supplements: Potential benefits for connective tissues are promising but require more research for conclusive evidence.

12. Conclusion

This episode offers a comprehensive exploration of protein's role in muscle health and overall physiology. Dr. Luc van Loon provides valuable insights backed by scientific research, challenging common perceptions and offering evidence-based strategies for optimizing protein intake and distribution. Listeners gain a deeper understanding of how to tailor their nutrition and exercise routines to support muscle growth, maintain strength with aging, and enhance overall health.

For more detailed information and the latest research findings discussed in this episode, refer to the Show Notes available on the FoundMyFitness website.