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Part 1 - Protein for Endurance and Ageing: What the RDA Gets Wrong
Protein is having a moment, but the internet has turned it into a shouting match. In part one, I’m joined by performance nutritionist Dr Jules Strauss to cut through the noise and give you a clear framework. We start with the standard “recommended daily allowance” and quickly get into what actually matters for endurance athletes and masters athletes: muscle maintenance, recovery, quality of life, and staying strong enough to keep doing the stuff you love for decades.
What we cover
Why 0.8-1.0 g per kg is a general population target, not an “optimal for performance” target.
Typical ranges for endurance athletes and how masters athletes may benefit from the higher end.
Why older athletes may need a bigger protein dose per meal to stimulate muscle protein synthesis. J
Why lifting and protein work better together than either one alone.
Muscle loss is not just a “gym issue”. It is independence, falls risk, and quality of life.
The truth: differences exist, but you can thrive on multiple approaches if you plan properly.
Where the sensible upper limits sit for endurance athletes.
Why protein can help appetite and muscle retention in a calorie deficit, but it is not magic.
Key takeaways
Key quote regarding the RDA numbers
“Those numbers are about survival rather than thriving or optimal performance.”
Listener action
Connect with Dr. Jules Strauss:
Resources recommended by Jules
Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
Including links for - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: [email protected]
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!
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By Simon Ward
4.5
2323 ratings
Protein is having a moment, but the internet has turned it into a shouting match. In part one, I’m joined by performance nutritionist Dr Jules Strauss to cut through the noise and give you a clear framework. We start with the standard “recommended daily allowance” and quickly get into what actually matters for endurance athletes and masters athletes: muscle maintenance, recovery, quality of life, and staying strong enough to keep doing the stuff you love for decades.
What we cover
Why 0.8-1.0 g per kg is a general population target, not an “optimal for performance” target.
Typical ranges for endurance athletes and how masters athletes may benefit from the higher end.
Why older athletes may need a bigger protein dose per meal to stimulate muscle protein synthesis. J
Why lifting and protein work better together than either one alone.
Muscle loss is not just a “gym issue”. It is independence, falls risk, and quality of life.
The truth: differences exist, but you can thrive on multiple approaches if you plan properly.
Where the sensible upper limits sit for endurance athletes.
Why protein can help appetite and muscle retention in a calorie deficit, but it is not magic.
Key takeaways
Key quote regarding the RDA numbers
“Those numbers are about survival rather than thriving or optimal performance.”
Listener action
Connect with Dr. Jules Strauss:
Resources recommended by Jules
Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
Including links for - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: [email protected]
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!
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