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How much protein do you need to build and maintain muscle?

Do you need to hit the "leucine threshold" for muscle protein synthesis?

Is there an "anabolic window" after strength training?

Does per-meal distribution, timing, and amount matter?

Today we're revisiting the latest evidence on PROTEIN! Whether you're eating 250 grams daily or struggling to hit 100, this evidence-based breakdown will help you dial in your nutrition strategy for maximum muscle gains without overthinking macros or wasting money.

Episode Resources

• Ready to hit your protein targets consistently without the guesswork? Join Physique University and get access to the Meal Planning Advisor GPT, a custom AI tool that builds flexible meal plans matching your exact macros, schedule, and food preferences. Use code FREEPLAN for a free custom nutrition plan: https://witsandweights.com/physique
• Cozy Earth bamboo-derived sheets: witsandweights.com/cozyearth (use code WITSANDWEIGHTS for 20% off)

Timestamps

0:00 - What the research actually shows about protein intake
5:28 - Daily protein targets for muscle building
10:56 - Why more protein doesn't mean more muscle gains
14:40 - Per-meal protein distribution and the leucine threshold
21:06 - The anabolic window myth and when timing actually matters
24:40 - Protein quality - animal vs plant sources for strength training
28:17 - When high protein intake backfires (and steals your gains)
31:42 - Common protein mistakes lifters make (and easy fixes)

Support the show

📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.

🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).

👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.

👋 Ask a question or find Philip Pape on Instagram