Are you really going to lose your gains? The Facts on Protein from Dr. Stu Phillips

Are you really going to lose your gains? The Facts on Protein from Dr. Stu Phillips


This week on the ETP podcast it is all about protein with Dr Stu Phillips.


Everyone talks about protein and exercise, so we went right to the source of a tons of amazing studies on protein. Dr Mike T Nelson and Dr Brad Dieter interview Dr Phillips who is the director of the Physical Activity Centre of Excellence (PACE), and the director of the Centre for Nutrition, Exercise, and Health Research at McMaster University.


His lab has literally produced hundreds of studies on the effects or protein and exercise.
If you are looking for the protein that Eat To Perform recommends check out Progenex

In this interview we discuss:

  • How he got into studying protein’s effects (2:44)
  • Why there is really only a daily requirement for protein (3:10)
  • The implications of overfeeding on protein – do you get fat? (8:30)
  • Why eating more protein can help with fat loss (11:30)
  • Is there a negative effect of too much protein then lower amounts? (12:20)
  • How specifically does protein help make bigger muscles? (15:01)
  • Are BCAAs needed? (17:04)
  • What is the effect of leucine? (18:37)
  • Is there really a leucine threshold that you need per meal? (20:10)
  • Can you really only use 30 grams of protein in one meal? (23:37)
  • How much protein do you need based on your training? (26:54)
  • What happens when you eat too much protein? (30:09)
  • Does too much protein damage your kidneys? (34:05)
  • Mice vs. humans for kidney function (39:31)
  • The effects of lifting on protein (43:40)
  • How much muscle do you lose from not eating protein? (45:14)
  • Do you need a protein supplement? (47:48)
  • Is there a post exercise anabolic window? (48:03)
  • Summary of key points (49:01)


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