How to optimize protein timing and quantity | Peter Attia and Luc van Loon
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February 2, 2026
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Sadly the point on hitting the peak or taking a hit on the peak and going for a sustained (or both maybe?) was not elaborated.
20g was based off on just doing leg extensions and that's it. If you work multiple muscles in a single session you need more that 20g, especially if you do full body.
This episode is very confusing, I'm left more confused than when i started watching it
Isn't 20g assuming 100% bioavailability? You should probably just add more to compensate?
What’s the recommended grams of protein per day per lean pound (or kg) of body mass? I would think 170lbs skinny fat vs 170lbs 15% body fat have different recommendations.
Would you consider Chris Hinshaw interview on aerobic capacity? Dont know him. Just hear him on youtube. He is 10x iron man and coach. Would love to hear the two of you discuss.
Thumbs up 👍 Peter
Is this ideal body weight or actual body weight?
I am 63 train 80/20 erg 100k meters per month plus 2 weights sessions per week. I am a pescatarian I work on 150gms per day which includes 2 ISO-XP shakes . Milk , oats , nuts , green veg fresh and tinned fish ( every other day) Greek yogurt and fruit . I am 6ft 2 and 95kgs . Vo2 44 . In the UK the NHS say I am over weight bordering obese . PS I can still bench press my body weight . My point is in this subject unless you consult experts you will be misadvised .
Why are some of these 'experts' not in shape? and I did 100 push-ups, lol
Listen, consume a lot of protein when you are young with the goal of adding as much lean mass until the age of 40. Then at 40 star OMAD, KETO and decrease your protein consumption to 60 to 80 with OMAD. Add T at 100 a week on a three day split, which will help maximize protein synthesis. Train with weights 5 days a week, cardio 3 days a week, and hot yoga once a week. Pray twice a day and do a three day fast three times a year. Don't forget your h20 and have lots of passionate, meaningful love making. You're welcome.
20 grams is bare minimum. Dr gabrielle lyon and Don Lehman do studies and state much higher levels of protein.
I'm confused by this. If consuming more than 20g of protein doesn't result in a greater spike of muscle synthesis, and the spike lasts 5-6 hours, does this mean there's no benefit in consuming more than 60g of protein per day (assuming 8 hours of sleep, 16 hours awake)?
Thanks for this content and I just bought your book.I love it🎉
So, the quintessence is: eat protein, possibly about 20g per serving, but heavier people possibly more, don't know. Those 20g could be minimum or maximum, it depends. Numbers are different for whey instead of whole foods, but figure it out yourself.
Oh come on, basically do whatever you like.
Dr.Attia inspired me to up my protein a few months ago, and the change has been incredible . I feel so much more energy throughout the day! I can feel the difference throughout my body and just generally feel better. It’s a life changing protocol. Thank you
About as clear as muddy water
Protein smotein, I'm convinced the sole reason for these near infinite number of protein videos is because they get clicks. And I'm guilty of the same thing. I keep clicking on these videos and there's been nothing new for years now.
This ninja.. 🙄 "if u a cyclist prepating for the tour de france weighin 65kg and eating 7000 cals u dont even need to worry about protein bro! Just be healthier an exercise bro! U only need 20 geams of protein per 5 hours bro. Oh yeyea thays for s shake" Glad he cut him off to say 1.7-2 grams per kilo of bodyweight lol
Heard from Thomas D, that you can take more protein per serving and it does synthesize but it just takes a longer period of time.
Why do yall still say kilo…you know your audience is mostly in the US
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9194872/ This is about prolonged effect of not having glutamine and leucine and after prolonged depravation it can trigger the body to release more mTor? I don't know how to truly understand it. And I tried Dr. Longo's book, lower protein, I got so sick and lost hair and already am frail and it made me weaker. It's all so confusing for patients with cancer.
Can anyone one of you savvy Dr Attia followers tell me what this article means? I'm dealing with lymphoma and am trying hard to not over stimulate mTor as I'm on a wait-and-see approach.
2 grams per kilo 🤔. Too high. They went back & forth on a what was optimal. 🤦♂️
Not sure why Pete posted this. Leaving people more confused than before they watched it lol
If I heard this right, they’re suggesting a protein shake is optimal bc of the rate of absorption compared to food. However, this is contradictory to what I always knew which was that if health and longevity is the goal, a shake is not desirable bc of a potential insulin spike and therefore the slower rate of absorption from whole food is preferred. Again. Relative to the long game.
20 grams is enough or it’s the best? I’m confused.
Great stuff , always enjoy and appreciate your content.
I eat intuitively and always manage to get 200plus grams of protein- for last 40 years ! Old school minimum 1gram of protein per 1lb lean body weight . I’m 185lb 60 years old – no med labs all good .
Yikes… I thought you needed at least 2.5 g of leucine for muscle synthesis… you won't get anywhere near that with 20 g of protein. I'm so confused!!