How Much Protein You Actually Need!

Everyone's got a protein number. A gram per pound. Two grams per pound. Whatever theguy with the shaker bottle said. In this episode, Louis walks through what the actualresearch says about how much protein builds muscle, and where the returns stop. Wecover the meta-analysis that pinned down the plateau, why spreading protein across theday beats stacking it into one giant dinner, and how to hit your number without living onshakes. If protein has felt like an expensive guessing game, this one gives you a target anda plan!References & Further ReadingEvery claim in this episode, with a link and an honest note on how strong the evidence actually is.Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of proteinsupplementation on resistance training-induced gains in muscle mass and strength in healthy adults. BritishJournal of Sports Medicine.https://pubmed.ncbi.nlm.nih.gov/28698222/Evidence: 49 studies, 1,863 participants. Strong. Breakpoint 1.62 g/kg/day; 95% CI 1.03–2.20 — quote the interval, not justthe point estimate.