Want to discover the often-overlooked secret to building muscle? It comes down to your daily protein intake. While the current recommendation is 0.8 grams per kilogram of body weight, recent research shows that consuming more can lead to impressive gains. Study participants who simply doubled the RDA and paired it with resistance training saw the best results, including: → Greater fat loss → Better muscle mass retention So, consider this your reminder: prioritizing higher protein intake and resi
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Want to discover the often-overlooked secret to building mus…
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FacebookDr. Gabrielle Lyon
Everyone talks about how much protein you need. But here’s the real question: what kind of amino acids are you giving your body? All protein—whether in your food or your muscles—is built from just 20 amino acids. Only 9 are essential (EAAs), meaning your body can’t make them. You have to get them from your diet. And of those, not all are equal. You need 10x more leucine than tryptophan, for example. Nearly half of your total EAA need comes from just three BCAAs. That’s why protein quality matter
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Everyone talks about how much protein you need. But here’s the r…
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Protein isn’t just Protein. The USDA’s protein food ounce-equivalent system was designed to make nutrition simple—but it doesn’t account for protein quality or amino acid composition, which are critical for muscle health. Take this example: 3.7 oz of chicken with 2 tbsp walnuts = 260 calories The USDA says you can swap the chicken for ½ cup of kidney beans and ½ cup of rice (about 300 calories) and meet protein recommendations. But there’s a catch—this swap provides fewer essential amino acids (
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Protein isn’t just Protein. The USDA’s protein food ounce-equiv…
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FacebookDr. Gabrielle Lyon
We don’t eat protein just for protein. We eat it for the amino acids. There are 20 amino acids—9 of them are essential, meaning your body can’t make them. You have to get them from food. That’s what protein quality really means: how rich a food is in those essential amino acids. Yes, you can get protein from plants—but it’s not the same. If you want the highest quality amino acids, you’ll find them in meat, eggs, and whey. Your body knows the difference. Feed it what it needs. PMID: 26224750 PMI
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We don’t eat protein just for protein. We eat it for the amino acids. Ther…
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💡 Science Says: Start Strong with Protein 💡 Consuming 30–50g of high-quality protein in your first meal of the day effectively stimulates muscle protein synthesis (MPS), the biological process responsible for muscle repair and growth. Why does timing and quantity matter? After your last meal of the day, your body enters a prolonged fasting state overnight. During this time, muscle protein breakdown exceeds synthesis, creating a net negative protein balance. If your first meal of the day is ins
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💡 Science Says: Start Strong with Protein 💡 Consuming 30–50g of hig…
229.7K viewsJan 26, 2025
FacebookDr. Gabrielle Lyon
Most people still think protein is just about calories, but it’s really about amino acids. These are the raw materials your body uses to build and repair muscle, skin, bone, and nearly every other tissue. Here’s the key: quality matters. Aging, a calorie deficit, stress, and training demands all increase your need for essential amino acids (EAAs), the ones your body can’t make on its own. When you’re eating less, recovering from hard training, or trying to maintain lean mass as you age, EAAs can
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Most people still think protein is just about calories, but it’s really abou…
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Protein Timing Matters! Most people eat light int he morning and load up on protein at dinner. But here’s the kicker - that skewed pattern could be a missed opportunity to stimulate muscle growth and repair. Research shows that evenly distributing protein across meals boosts muscle protein synthesis by 25% compared to skewed intake toward dinner. My advice? Aim for 30-50g of dietary protein at your first and last meal of every day. This simple shift can support better muscle maintenance over tim
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