Optimize your recovery where it matters most—in bed. Get Cozy Earth's temperature-regulating bamboo sheets that help you sleep deeper and recover faster from training. 100-night trial, 10-year warranty. Get 20% off with code WITSANDWEIGHTS... because you can't build muscle without quality sleep: <a href='https://witsandweights.com/cozyearth'>https://witsandweights.com/cozyearth</a>--How much protein do you need to build and maintain muscle?Do you need to hit the "leucine threshold" for muscle protein synthesis?Is there an "anabolic window" after strength training?Does per-meal distribution, timing, and amount matter?Today we're revisiting the latest evidence on PROTEIN! Whether you're eating 250 grams daily or struggling to hit 100, this evidence-based breakdown will help you dial in your nutrition strategy for maximum muscle gains without overthinking macros or wasting money.Episode Resources<ul><li><a href='https://physique.witsandweights.com/'>Ready to hit your protein targets consistently without the guesswork?</a> Join Physique University and get access to the Meal Planning Advisor GPT, a custom AI tool that builds flexible meal plans matching your exact macros, schedule, and food preferences. Use code FREEPLAN for a free custom nutrition plan: <a href='https://physique.witsandweights.com/'>https://witsandweights.com/physique</a></li><li>Cozy Earth bamboo-derived sheets: <a href='https://witsandweights.com/cozyearth'>witsandweights.com/cozyearth</a> (use code WITSANDWEIGHTS for 20% off)</li></ul>Timestamps0:00 - What the research actually shows about protein intake 5:28 - Daily protein targets for muscle building 10:56 - Why more protein doesn't mean more muscle gains 14:40 - Per-meal protein distribution and the leucine threshold 21:06 - The anabolic window myth and when timing actually matters 24:40 - Protein quality - animal vs plant sources for strength training 28:17 - When high protein intake backfires (and steals your gains) 31:42 - Common protein mistakes lifters make (and easy fixes) <a rel="payment" href="https://www.buzzsprout.com/1870546/support">Support the show</a> 🔥 <a href='https://quiz.witsandweights.com/'>Take a 2-minute Metabolic Quiz</a> for a personalized fat loss report (strength training & nutrition strategies) 🩸 <a href='https://www.witsandweights.com/bloodwork'>Book a Performance Bloodwork Analysis</a> to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20) 🎓 <a href='https://physique.witsandweights.com/'>Lose fat + build muscle in Physique University</a> with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN) 👥 <a href='https://bit.ly/3vyLDqO'>Join our Facebook community</a> for fitness & body recomp strategies 👋 <a href='https://www.witsandweights.com/question'>Ask a question</a> or find Philip Pape on <a href='https://www.instagram.com/witsandweights/'>Instagram</a> 📱 <a href='https://www.witsandweights.com/blog/macrofactor'>Try MacroFactor 2 weeks free</a> with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

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How Much Protein You Really Need to Build Muscle (Not What You Think) | Ep 398

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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