# 857 - The Protein Blueprint

Page: https://stenobird.com/podcast/barbell-shrugged-988895/857-the-protein-blueprint
Text version: https://stenobird.com/podcast/barbell-shrugged-988895/857-the-protein-blueprint.md
Podcast: [Barbell Shrugged](https://stenobird.com/podcast/barbell-shrugged-988895)
Published: 2026-07-22T07:30:00+00:00
Episode link: https://barbellshrugged.libsyn.com/857-the-protein-blueprint
Audio file: https://traffic.libsyn.com/secure/barbellshrugged/Protein_Episode.mp3?dest-id=93237
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JSON: https://stenobird.com/v1/public/podcasts/barbell-shrugged-988895/episodes/857-the-protein-blueprint
Duration seconds: 2456

## Resource

In this episode, Doug Larson, Coach Travis Mash, and Dr. Mike Lane break down everything athletes need to know about protein: what it does, how much you actually need, and how to make it work in the real world. They dismantle the myth that the body can only use 30–35 grams per meal, explain why protein needs should scale with lean body mass and training goals, and show how distributing protein across three or four meals can support muscle growth, recovery, and performance without obsessing over a narrow post-workout window. The conversation then compares animal and plant proteins, whole foods and powders, whey and casein, and the potential role of collagen for connective tissue. They explain why the calories accompanying a protein source matter (beef ribeye, chicken breast, lentils, and peanut butter deliver radically different amounts of fat, carbohydrates, and fiber) and how your choices should change when gaining muscle versus losing fat. From ready-to-drink shakes and egg-white blends to pre-bed protein and workout-day carbohydrates, this episode provides a simple framework for hitting your protein target while adapting the details to your body, schedule, and goals.

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## Transcript

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