I’m so excited to share this with you—the LiftingLindsay Training App just got a massive upgrade! 🎉

👉 Want to check it out? You can grab a free week inside the app right now through [this link].

Here’s what’s new inside the app:

• ✅ A completely rebuilt exercise library with new demo videos that show setup and execution from different angles
• ✅ Visuals that highlight the muscles being trained so you know exactly what you’re working
• ✅ Home alternatives for gym exercises and even home-only programs that cover you for an entire year
• ✅ Full training programs whether you lift 3x, 4x, or 5x per week
• ✅ A new resource library with quick 2–3 minute exercise breakdowns so you can master your form and train smarter

This is a whole new experience—even if you’ve tried the app before.

Today we discuss Protein absorption, Muscle protein synthesis (MPS), and how much protein you need daily. I also break this down to who needs to worry about what. There are things that newbies just don't need to worry about and can be overwhelming to them. I also talk about what more advanced lifters and clients should focus on.

3:58 - How much protein do you need for the day?

9:15 announcement - When you sign up for the LiftingLindsay Training App between Dec 26-January 7 you'll get a free macro plan too! Sign up HERE.

11:59 - protein absorption. Can the body really only absorb 20-30g of protein in one sitting?

14:05 - Protein isn't just for muscle, there are many jobs it has in the body

17:04 - what is Muscle Protein Synthesis 

21:00 research based calculation for maximizing Muscle Protein Synthesis

23:47 Skewed vs Even distribution of protein for maximizing Muscle Protein Synthesis

30:58 - How to maximize muscle gains at maintenance

ANNOUNCING! New Fat loss and Muscle and Strength training programs are starting Monday January 2nd on the LiftingLindsay Training App. Sign up HERE to optimize your training for the new year! Train SMART!!! Also, when you sign up between December 26th - January 7th you get a free macros plan!!

Research Cited

https://medlineplus.gov/genetics/understanding/howgeneswork/protein/

Hudson, J.L., R.E.B. Iii, and W.W. Campbell, Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients, 2020.

https://examine.com/articles/how-much-protein-can-you-eat-in-one-sitting/#ref-29

Moore, D.R., Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr, 2019. 6: p. 147.

Rieu, I, et al. "Leucine Supplementation Improves Muscle Protein Synthesis in Elderly Men Independently of Hyperaminoacidaemia." The Journal of Physiology 575.1 (2006): 305-15. Print.

Norton, L. E., G. J. Wilson, D. K. Layman, C. J. Moulton, and P. J. Garlick. "Leucine Content of Dietary Proteins Is a Determinant of Postprandial Skeletal Muscle Protein Synthesis in Adult Rats." Nutrition & Metabolism 9.1 (2012): 67. Web.

anabolic response
Schoenfeld et al 2018⁣⁣
Norton et al 2017⁣⁣
Yasuda et al 2020

Fun back and forth from Eric Helms and Menno about protein in a diet - didn't talk about this in the podcast, but if you're a nerd it's a fun read to see how even some of the most brilliant people can disagree about protein :) 

https://mennohenselmans.com/eric-helms-protein/