Join our fun conversation with Dr. Jorn Trommelan as we smash the myth of the 20-gram protein limit.   Don't miss this protein-packed episode that will leave you rethinking everything you thought you knew about the role of dietary protein in your body.

Episode 62 Timeline: 

2:29 How did Dr. Trommelen come up with the (milk) protein dosing for the 100-gram study?  Milk has the largest contribution to protein intake in the Western world.

3:22 Prior dose-response studies – well accepted that 20 g of protein is all you need in a single meal; anything else above that is oxidized.

4:05 This new study question was inspired by the copious consumption of BBQ meat!

5:09 Do we need to distribute protein throughout the day?

6:18 Snakes can eat >20% of their body mass in a single meal

7:05 Why the 0, 25, and 100 gram dose? This study is absurdly expensive! So for all the fake science peeps online that have never done a study, STFU.

8:20  25 gram dose was used as is the “upper limit” based on prior data; 100 grams for the simple reason that it is likely the upper limit of what a large male could likely eat in a single meal.

9:33 The exercise protocol was a basic whole-body resistance training regimen

10:37 Total protein intake vs. timing/distribution

13:00 What would you speculate on 100 grams of protein twice a day versus 50 grams of protein four times a day?

17:50 Your protein requirements are likely based on lean body mass? Perhaps…not much data.

21:00 What is the upper limit?  There is a practical upper limit in terms of how much you can consume.

22:25 What happens when professional eaters consume 80 plus hot dogs?

26:25 Protein intake in talented Dutch athletes – they seem to under-report protein intake by 25%

27:39 Dr. Trommelen is skeptical of the protein intake in the high-protein studies done by Jose Antonio. Are they over-reporting their intake?

29:00 Male bodybuilders are the group that does not over-report protein intake.

32:10 Compare acute feeding data vs what humans do in real-life (i.e., humans eat mixed meals throughout the day).

33:27 Most long-term studies are not “long-term.”

33:47 Most people over-estimate the role of protein vis a vis muscle growth.

37:40 Plant vs Animal based protein – the total anabolic response is lower? 

39:15 The issue with veganism is they eat less protein in general and the quality is lower.

43:27 What would happen if an endurance athlete chronically did pre-sleep protein?

45:22 Jorn gives thoughts on the 1.6 g/kg of protein daily as a “starting point” with the flexibility to elevate it as needed. Carbs and fats as needed.

50:39 Good to see higher protein recs for endurance athletes.

50:59 Endurance athletes are already probably at 1.5 g/kg/d. Why do folks recommend lower? It’s so silly.

About our guest:

Jorn Trommelen PhD works as an Assistant Professor at the Department of Human Biology. He is involved in research and education regarding the impact of exercise and nutrition on muscle mass and function. His research is part of the M3 research group and focuses on exercise and nutritional interventions to augment exercise performance and training adaptations in athletes.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Ne