Protein Research + Resources

Stu Phillips is a distinguished university professor and a Tier 1 Canadian researcher that focuses on skeletal muscle health.

Check out this seminar that he delivered regarding the critical role of protein and mobility in prevention of muscle loss in aging and illness.

He also delivered a talk in Korea regarding the role of protein in building muscle. 

Dr. Phillips explains that the role of protein in the body is to build muscle. Muscles are like a brick wall. There are constantly bricks being added to the wall and bricks being taken out. If the rate at which we add bricks is greater than the rate at which we are losing bricks, the wall is going to grow (muscles grow). If the opposite is true, our wall will get smaller (lose muscle).

Every time a protein containing meal is consumed, there is a rise in muscle protein synthesis (bricks being added to the wall). However, muscle protein synthesis does not stay stimulated for too long and eventually declines until a subsequent protein containing meal is consumed.

This is why it is extremely important to consume your protein in a balanced manner throughout the day. Your breakfast, lunch and dinner should all contain enough protein to stimulate muscle protein synthesis if you wish to add bricks to your wall. 

In addition to adequate protein consumption, Dr. Phillips explains that exercise positively impacts muscle protein synthesis and skeletal muscle health.

As we age, we naturally lose muscle. As a result, an older individual actually requires more protein in their diet in order to stimulate muscle protein synthesis.

Dr. Phillips advises that we should eat 1.6 grams of protein per kg of weight, per day. For example, a 150 lb person (68 kg) would need to consume about 109 grams of protein per day in an effort to build and maintain healthy muscle. 

Not intersted in doing the math? Let our protein calculator do it for you.