Why We Need More Than 10–15 g Protein Snacks to Stimulate Muscle Protein Synthesis

💪 A handful of nuts, a protein bar, or a latte with collagen powder might look healthy… but here’s the truth: 10–15 g “protein snacks” aren’t enough to flip on muscle protein synthesis (MPS) — especially as we age.

In this episode of The Coach Debbie Potts Show, I take a deep dive into why small snacks don’t cut it and what it really takes to build and preserve lean muscle in midlife and beyond.

Here’s what you’ll learn:

• 🚺 Women & Menopause: Why hormonal shifts amplify anabolic resistance and demand higher protein doses per meal.

• 🚹 Men & Andropause: Why testosterone decline and insulin resistance make “protein grazing” ineffective.

• 🔬 The Mechanisms: Hormonal decline, anabolic resistance, insulin resistance, and inflammaging — and how they blunt your muscle’s ability to use protein.

• ⚡ Counter-Strategies That Work:

  • Why you need 40–50 g of high-quality protein per meal (not 10–15 g snacks).

  • The leucine threshold (3–4 g/meal) and why it’s the “on-switch” for MPS.

  • How Stacy Sims’ heavy lifting protocol + protein beats age-related muscle loss.

  • The role of creatine, anti-inflammatory nutrition, and sleep in keeping your body in build mode.

📌 Bottom line: snacking on small amounts of protein throughout the day won’t protect your muscle. To overcome anabolic resistance, you need bigger protein anchors, heavy lifting, and smart recovery.

👉 Tune in now and subscribe on your favorite podcast platform so you don’t miss this deep dive.

🔗 Watch on YouTube: youtube.com/@coachdebbiepotts
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🌐 Learn more at: www.debbiepotts.net