# Stuart Phillip's FINAL WORD on Protein!

Page: https://stenobird.com/podcast/exercise-science-7877305/stuart-phillip-s-final-word-on-protein
Text version: https://stenobird.com/podcast/exercise-science-7877305/stuart-phillip-s-final-word-on-protein.md
Podcast: [Exercise Science](https://stenobird.com/podcast/exercise-science-7877305)
Published: 2026-07-21T11:16:20+00:00
Episode link: https://www.realexercisescience.com/p/stuart-phillips-final-word-on-protein
Audio file: https://api.substack.com/feed/podcast/207897675/ae47bce8fc548887aa8fe570f2767483.mp3
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JSON: https://stenobird.com/v1/public/podcasts/exercise-science-7877305/episodes/stuart-phillip-s-final-word-on-protein
Duration seconds: 2809

## Resource

It’s no longer just the longevity bros and fitness fiends obsessing over their protein intake — protein is currently on EVERYONE’S agenda. The more you eat, the more you build and maintain muscle, right? NOT SO FAST! What does the science actually say about protein consumption, and where does it intersect with optimal training? More vexing, why does everything from ketchup to donuts seem to have added protein these days? And finally: How much do you truly need, and what’s the best way to get it? In today’s episode, Marty takes our own in-house world-renowned protein expert Stuart Phillips through the math behind the macros. Does more protein really equal more muscle? And what do you truly need to know about this hot (and much-politicized) nutrient? Stu and Marty break down the surprising truth: while more protein does help, the actual return on investment is much smaller than the hype suggests. Does the benefit of protein hit a hard plateau at 1.6 g per kg per day? And if most of your lifetime gains come from training consistency rather than your protein intake, could we be focusing on the wrong variable all along? Find out if your protein habit is building muscle or just slimming your wallet in this episode of Exercise Science ! In this episode Stu and Marty discuss: —How our understanding of protein has changed over time —Stu says why the old guideline of 0.8 g/kg body weight wasn’t enough — and where it came from —How much protein do you need if you want to lose weight but hold on to muscle? —How much protein do you need if you want to stay strong as you get older? —We’ll describe what happens when you eat more protein than you need — teeing up the term “expensive urine” —What’s better, vegan or animal-derived protein? —Listener question: What type of protein is eas…

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## Transcript

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