141: The Protein Mistake That's Costing You Muscle
Most people treat the recommended daily protein intake as a target. It's not; it's the bare minimum to avoid getting sick, and I've been eating well above it for years without gaining fat or damaging my kidneys.
In this episode, I break down how much protein you actually need per day, why protein timing for muscle matters less than how you dose it, and the one variable almost nobody talks about: the leucine threshold. Hit it per meal and you trigger muscle protein synthesis. Miss it and nothing happens — no matter how much you eat across the day.
I also get into why animal protein vs plant protein isn't even a close comparison when it comes to bioavailability and amino acid completeness, and why your protein intake for aging should go up, not down, as you get older.
If you want to know how to maintain muscle mass without living in the gym or counting every gram, this one's for you.
Thank you to this episode’s sponsor, Peluva!
Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven’t worn regular shoes since. I encourage you to consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/
And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva
In this episode:
00:00 Intro
01:31 Muscle health benefits
04:02 How much to eat
06:10 Protein dosing basics
09:22 Leucine and quality
12:17 Protein myths busted
15:37 Practical protein tips
18:50 Final thoughts
Find me on social media for more health and wellness content:
-
Website: https://michaelkummer.com/
-
Pinterest: https://www.pinterest.com/michaelkummer/
-
Twitter/X: https://twitter.com/mkummer82
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code.