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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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How to optimize protein timing and quantity | Peter Attia and Luc van Loon — Whalespan

Content›Video›How to optimize protein timi…

How to optimize protein timing and quantity | Peter Attia and Luc van Loon

Peter Attia7m · 2024-04-24

Claims Made

12

Claims Supported

11

Support Rate

92%

Support rate

11 of 12 claims supported

11 supported1 partial / not

Claims from this content

12

✓Well SupportedProtein intake of 1.2g/kg is better than 0.8g/kg, and higher intakes are needed to maximize anabolism, especially in older individuals.✓Well SupportedReducing meal frequency to two to three meals per day supports muscle protein synthesis, maintenance, strength, insulin sensitivity, and metabolic health.✓Well SupportedIndividuals with high training volumes may require closer to 2 grams of protein per kilogram of body mass per day to promote muscle growth.✓Well SupportedHealthy, sedentary individuals and recreational athletes typically consume between 1.1 and 1.3 grams of protein per kilogram of body mass per day.

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Attia walks back the clinic protocol: too aggressive for healthy adults

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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✓Well Supported

Providing 20 grams of essential amino acids to young individuals does not result in a significant further increase in muscle protein synthesis compared to 10 grams.

◐Partially SupportedThe Recommended Daily Allowance (RDA) for protein is a minimal daily allowance, not an optimal intake.

✓Well SupportedDr. Luc van Loon recommends consuming 20-25 grams or more of high-quality protein at each meal to effectively stimulate muscle protein synthesis.

✓Well SupportedMany nutrition experts recommend a protein intake of one gram per pound of lean body weight per day.

◐Partially SupportedIndividuals preferring whole foods over shakes may need 30-40 grams of protein per meal for maximal muscle protein synthesis due to lower digestibility.

◐Partially SupportedMaintaining lean mass as one ages is a key goal for body composition.

◐Partially SupportedThe optimal protein dose of 20 grams per meal is based on studies using whole food protein concentrates like egg and milk, not isolated whey or casein.

◐Partially SupportedHighly active individuals may consume more than 2.5 grams of protein per kilogram of body mass per day.