88. The Smartest Way To Use Protein To Build Muscle

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The Everyday Pursuit

Stefan Kunz

103 episodes

6 days ago

We're on a daily pursuit to help America's Everyday Heroes get fit for duty and life! You'll fit right in if you're in law enforcement, fire, the military, EMS, or the medical field. The Everyday Pursuit Podcast will give you the knowledge you've been looking for to lose fat, build muscle, and increase your performance. Cultivate a winning mindset that's capable of overcoming your excuses so you can consistently execute and crush your goals. In each episode, you'll learn actionable steps to become a healthier, higher-performing, and more badass version of yourself!

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88. The Smartest Way To Use Protein To Build Muscle

The Everyday Pursuit

29 minutes

1 year ago

88. The Smartest Way To Use Protein To Build Muscle

Do you have any idea how much protein you're supposed to be eating each day to gain the amount of muscle you want? You might think you know the answer, but there's a lot of misinformation floating around on the topic of protein consumption To make things worse, every fitness influencer says something different, and many of them don't look at the scientific research and the studies. Some trainers look at the science, but they don't take into account real-life events, such as training themselves and their clients. You need to look at both ends of the spectrum, the science and individual and client case studies if you want the most accurate information. In this episode, I dive into the science, my personal experience, and my experience as a coach for the past 13 years working with almost 1000 clients! What You'll Learn in this Episode:

--------------------- 0:00 - Intro 3:24: Importance of considering results and feedback, personal experience, and scientific literature in fitness training. 6:43: The epidemic of a lack of nutrition education from parents 9:39: Importance of protein intake for body composition and muscle growth. 13:19: How to stay full during a cut 16:20: Excessive consumption is WASTEFUL 19:41: What should you be doing post-workout? 23:01: The average male should be intaking THIS much protein daily 26:11: The construction workers analogy ---------------------

🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸

Sources: 1. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436. 2. Macnaughton LS, Wardle SL, Witard OC, McGlory C, Hamilton DL, Jeromson S, Lawrence CE, Wallis GA, Tipton KD. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep. 2016 Aug;4(15):e12893. doi: 10.14814/phy2.12893. PMID: 27511985; PMCID: PMC4985555. 3. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.