By now, you've no doubt heard that after a few decades in the nutritional wilderness, healthy fats are back on the menu. But lost in all the headlines about one mistakenly maligned macronutrient is another redemption story, starring fat's leaner sibling: protein.
Back in the carb-loving days of the '70s and '80s, a high-protein diet was considered unnecessary, if not downright risky. Today, we know that adequate, timely protein intake is key for health, optimal body composition, and athletic performance—but this is no news to you and your shaker bottle!
So does that mean we've figured out everything there is to know about the king of muscle-macros? Far from it. Plenty remains to be discovered about protein, among many other fitness topics, which is why we invited two of the sharpest, most experienced minds in muscle-building to share their professional and personal opinions on supplemental protein, science vs. bro-science, the mechanisms of muscle growth, cutting-edge research, and much more.
The best way to learn from these experts is to watch the entire video. Then, if you'd like to refer back to specific sections, use the bookmark links below. Don't see your question answered here? Check to see if it was addressed in the live, interactive Ask the Pro Panel that Dr. Wildman and Dr. Wilson participated in with celebrity trainer Ashley Conrad, or shout it out in the comments below.
The Expert Panel With Dr. Jacob Wilson and Dr. Robert Wildman
Watch The Video - 47:34
Meet The Experts
Dr. Robert Wildman
- PhD in human nutrition, registered dietitian (RD), fellow of the International Society of Sports Nutrition (FISSN)
- Chief Science Officer for Dymatize Nutrition
- Bodybuilding.com expert contributor
- Author of "Sports & Fitness Nutrition; "The Nutritionist: Food, Nutrition & Optimal Health;" "Advanced Human Nutrition;" and "The Handbook of Nutraceuticals and Functional Foods"
- Author of more than 75 journal articles, book chapters, and abstracts on nutrition, performance, and health
Dr. Jacob Wilson
- PhD in skeletal muscle physiology, certified strength and conditioning coach (CSCS)
- Director of the Human Performance & Sports Nutrition Lab, University of Tampa
- Author of Bodybuilding.com's "Ask the Muscle Prof" column
- Co-host with Ben Pakulski of "Muscle Expert" podcast
- Author/co-author of over 100 peer-reviewed papers, book chapters, and abstracts on muscle-building, sports nutrition, and supplementation
Expert Panel Table of Contents
Who are Jacob Wilson and Rob Wildman? - 0:52
How should I strategize my protein intake? - 1:45
- 24 hour intake vs. per-meal intake
- Whey protein vs. chicken
- Meal-timing and protein demands
- Bodybuilding diets vs. the typical American diet
- Additional benefits of protein
- Extreme high-protein diets
- Protein: the ultimate thermogenic
How do I minimize protein breakdown overnight? - 6:18
- The amount of protein you really break down overnight
- The middle-of-the-night shake
- Casein vs. whey at night
- The case for a double dose of casein
- Magnesium before bed
- The importance of sleep
- Sleep, insulin-resistance, and metabolism
Why is leucine so important? - 11:50
- What leucine does that other essential aminos can't
- Protein quality and leucine
- Muscle tissue and growth signaling
- Milk: The original mass-builder
- Leucine receptivity and aging
What would the perfect protein supplement look like? - 14:50
- Pure protein and amino spiking
- Looking beyond the label
- The changing landscape of protein labeling
- Leucine as the protein barometer
* Ratings as of article's date of publication
What's in your shaker bottle? - 17:52
- Creatine as a nutrient
- Pomegranate and beetroot in a pre-workout
- Taurine and BCAAs for recovery
- BCAAs as a meal replacement
Whey vs. BCAAs - 22:36
- Meal replacement vs. the "bridge"
- The three-hour muscle-growth signal
The "anabolic window" and the perfect post-workout shake - 24:29
- The importance of protein and creatine timing
- Pre-workout meal vs. shake
- Immediate post-workout shake vs. the "24-hour window"
- Why you shouldn't pig out after training hard
Science vs. bro-science - 28:40
- The new breed of "training scientists"
- The wisdom of bodybuilders
- The rise of "practical research"
- How industry can help academic research
- Bro-science that has become hard science
How to take advantage of all the mechanisms of muscle growth - 33:37
- What happens during the pump
- Lactic acid is anabolic
- Why you need to squat heavy
- Endurance training vs. resistance training
- The "buckshot" approach
- The interaction between training, nutrition, and hydration
Exciting current developments in the research world - 37:28
- Nutrient programming and the importance of breakfast
- Why when you eat your carbs matters
- Adapting to a high-fat, high-protein breakfast
- The golden age of protein research
- Redeeming the high-protein diet
- Getting the most of the protein we ingest
- Why everyone should consider taking creatine
- The optimal dose of creatine monohydrate
- What if I miss a day or two of creatine?
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