Menno Henselmans06 June 2024

The New Science Of Using Protein To Build Muscle - Menno Henselmans - #793

0Frameworks

10Insights

Insights & moments

The myth-busts, hot takes, explainers, and tools worth keeping.

Myth Buster· 3

Myth Buster00:00

Why the 20g Protein Per Meal Myth Is Wrong

The idea that the body can only absorb 20 grams of protein per meal is a myth. While digestion and absorption aren't limited, muscle protein synthesis does have a ceiling per meal—called the 'muscle full effect'—which depends on factors like exercise and protein timing.

The body can digest and absorb far more than 20g of protein per meal.
Muscle protein synthesis, not absorption, caps out per meal.
Post-workout and fasting states increase how much protein the body can use.
The 20g rule originated from studies using whey protein in resting conditions.

“The idea that the body can literally only absorb 20 grams of protein in a meal is outright ludicrous.”
guest · 00:15

#protein#muscle-growth#myth-busting

Myth Buster50:00

Does High Protein Harm Longevity?

Concerns about mTOR activation from high protein are overblown. Research shows no negative effects on lifespan, and benefits like fighting sarcopenia and improving insulin sensitivity outweigh theoretical risks.

High protein doesn’t cause cancer or organ overgrowth.
No link between protein intake and all-cause mortality in long-term studies.
Muscle mass improves insulin sensitivity and reduces diabetes risk.
Staying lean and muscular is likely beneficial for longevity.

“The concerns with mTOR and the like are generally overblown.”
guest · 50:45

#protein#longevity#mtor

Myth Buster75:30

Are Eggs and Red Meat Healthy?

Eggs and red meat are nutritionally rich but neutral in health impact for most people. They don’t improve biomarkers like avocado might, but aren’t harmful when consumed in moderation—especially unprocessed.

Eggs are nutritious but don’t improve health markers in studies.
Some people are 'hyper-responders' with increased LDL on high-egg diets.
Red meat is mostly neutral in meta-analyses, not harmful in moderation.
Both are wrongfully demonized despite solid nutrient profiles.

“Eggs are not healthy but they are also not unhealthy... mostly neutral.”
guest · 75:40

#eggs#red-meat#nutrition

Explainer· 5

Explainer03:30

How Much Protein Per Meal Actually Matters

For muscle growth, aim for at least 20g of high-quality protein per meal, spread across three or more meals. Post-workout protein and meal timing around training matter more than hitting extreme per-meal totals.

20–40g of protein per meal is sufficient for most people.
Distribute protein across at least three meals daily.
Workout timing should be 'sandwiched' between meals within a 5-hour window.
Protein quality and daily total (1.6g/kg) matter more than per-meal maxima.

“As long as you distribute it roughly equally over at least three meals per day... you're probably fine.”
guest · 03:45

#protein#muscle-growth#nutrition

Explainer05:30

How Much Protein Do You Really Need Daily?

Research shows muscle growth maxes out at about 1.6g of protein per kg of body weight per day. Going higher doesn’t increase gains. For most, 1.8g/kg is a safe target for optimal results.

1.6g/kg/day is the threshold for maximal muscle growth.
Recent meta-analyses confirm this for both muscle and strength gains.
1.8g/kg/day is a practical target to ensure adequacy.
Excess protein doesn’t turn to fat but contributes to total calories.

“The ceiling the maximum effect seems to occur at about 1.6 gram per kilogram per day.”
guest · 05:45

#protein#muscle-growth#nutrition

Explainer07:30

What Happens to Excess Protein?

Extra protein isn’t stored as fat directly, but it does contribute to total calorie intake. In controlled studies, surplus protein leads to fat gain if calories are high—proving it’s the total energy, not protein type, that matters.

Excess protein is oxidized, not stored as fat directly.
It still contributes to overall caloric surplus and can lead to fat gain.
Controlled metabolic studies show calories, not macronutrient source, determine fat gain.
Overeating protein is impractical and uncomfortable.

“Most of it gets oxidized... but the protein does contribute towards fat gain.”
guest · 07:40

#protein#metabolism#nutrition

Explainer39:00

Why Sleep Beats Protein for Fat Loss

Sleep has a massive impact on body composition. Restricting sleep to 5.5 hours vs 7.5 hours can halve fat loss and double muscle loss during dieting—making it as important as training and nutrition.

Sleep deprivation cuts fat loss by over 50% and increases muscle loss.
Poor sleep harms diet adherence, willpower, and workout performance.
Sleep quality affects stress and cortisol, compounding negative effects.
Sleep is a foundational pillar, not just an optimization.

“Sleep has massive effects on... fat loss and muscle growth. The effects are over 50%.”
guest · 39:45

#sleep#fat-loss#muscle-growth

Explainer43:00

Are Artificial Sweeteners Safe and Effective?

Artificial sweeteners are safe, don’t spike insulin, and help with diet adherence. While not 100% risk-free at extreme doses, they’re a net positive for fat loss compared to sugary alternatives.

Major health institutions agree sweeteners like aspartame are safe.
They don’t affect blood sugar or insulin in humans.
Help people stick to diets by satisfying sweet cravings.
Potential long-term risks are outweighed by benefits for most.

“Artificial sweeteners are by and large safe and very effective for fat loss.”
guest · 43:10

#artificial-sweeteners#nutrition#fat-loss

Tool· 1

Tool73:30

Most Underrated Bodybuilding Foods

Olives, berries, and pangasius fillet are underappreciated in fitness circles. They’re nutritious, satiating, and support long-term diet adherence without being 'magic' muscle-builders.

Olives: healthy fats, fiber, and potential anabolic compounds.
Berries: low-calorie, high-satiety, rich in antioxidants.
Pangasius: flavorful white fish with 20g+ protein per 100g.
No magic foods—focus on satiety and sustainability.

“Olives... super healthy, satiating, great fat source. You almost never see them in fitness circles.”
guest · 73:45

#nutrition#bodybuilding#foods

Takeaway· 1

Takeaway18:30

The Good and Bad of Flexible Dieting

Flexible dieting (IIFYM) validated that calories and protein are king for fat loss, ending pointless debates over diet quality. But long-term, rigid tracking harms sustainability and can discourage healthy eating habits.

IIFYM proved diet quality matters less than calories and protein for fat loss.
Junk food diets can work short-term but are hard to sustain.
Long-term, most people benefit from intuitive eating over tracking.
Flexible dieting made people rigid—weighing every gram of food.

“It ended... the debate between high carb low carb... total energy intake is by far the most important factor.”
guest · 19:15

#flexible-dieting#nutrition#sustainability