Protein Targets for Fat Loss, Muscle Building w/ Alan Aragon

How much protein is required to maximize muscle and strength gains in non-dieting conditions amongst healthy adults? And so, that magic number appears to be 1.6g per kg of body weight. And in imperial terms, that's 0.7g per pound.

Adding branched-chain amino acids to a diet adequate in protein is the equivalent of turning the sprinklers on during a rainstorm.

In the research, these so-called planned hedonic deviations, when the dieter knows from the outset that every few weeks we're going to take a week off from the dieting grind, then, just behaviorally, they stick to the plan more; there's less uncontrolled binges...

People who have the goal of maximizing muscle growth ... It's not optimized on ketogenic carbohydrate levels. So, I'm talking 50 grams a day or less.

We ran an experiment on— It was in college-age women with fed vs. fasted cardio ... We didn't find any significant differences in fat loss. Both groups retained muscle, retained lean mass similarly—no significant differences there.

As people become overweight or obese, they compromise their ability, actually, to elicit muscle protein synthesis. The theory is that these inflammatory adipokines kind of inhibit the muscle protein synthesis process ... That makes it tough to hang onto and grow muscle.

When people claim to become metabolically adapted or claim that metabolic adaptation or adaptive thermogenesis is happening either over shorter periods or just over the life cycle as you get older... the only way that resting energy expenditure would significantly decrease is if you substantially and just progressively reduce your lean body mass over time.

The main function of a cheat meal or a cheat day is to alleviate the psychological fatigue of dieting.

All we have are just these messy observations on when muscle mass starts to decline, and there are some lines of evidence that show that it can start as early as people's 30s.

It's tough to get an ergogenic dose of creatine from the diet unless you consume a minimum of 2-2.5 lbs of meat.

There have been studies on creatine supplementation and kidney function with doses as high as 10 grams a day, or more if I'm not mistaken, and no ill effects.

When you stop drinking, you start thinking.

Pre-exercise feeding of nutrients, protein in particular, causes a greater thermic effect of the exercise bout compared to fasted at training.

I call it king creatine because it's the only non-drug compound that works for increasing muscle size and strength.