Everyone's got a protein number. A gram per pound. Two grams per pound. Whatever the

guy with the shaker bottle said. In this episode, Louis walks through what the actual

research says about how much protein builds muscle, and where the returns stop. We

cover the meta-analysis that pinned down the plateau, why spreading protein across the

day beats stacking it into one giant dinner, and how to hit your number without living on

shakes. If protein has felt like an expensive guessing game, this one gives you a target and

a plan!

References & Further Reading

Every claim in this episode, with a link and an honest note on how strong the evidence actually is.

Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein

supplementati ...