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Protein! Science! Explained! Everything you need to know about protein, whether your goal is to build muscle, strength, lose fat or improve your endurance performance. In this video we go through the optimal total protein intake for each goal, if there are any benefits to particular intake timings, whether an ideal intake distribution exists and anything else like advice for vegans. With this video, you'll know everything you need to know about protein! (:

Here's a selection of my favourite references and resources if you want to deep dive into the scientific journals:
https://bjsm.bmj.com/content/bjsports/52/6/376.full.pdf
https://pubmed.ncbi.nlm.nih.gov/23097268/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6394758/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/pdf/12970_2017_Article_177.pdf
https://onlinelibrary.wiley.com/doi/epdf/10.1111/cpf.12440
https://physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/jphysiol.2012.244897
https://watermark.silverchair.com/4w070001700.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAsMwggK_BgkqhkiG9w0BBwagggKwMIICrAIBADCCAqUGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQM0CnmBVEqh2Jhu4UGAgEQgIICdo6C7s-X2xQrrx0VGDFzGKRS3_cJlA58yYdVrbRoeQ9migrZDIFGCg8ZakW4EDRtK9VnfPuuHO9uNQZ08nsdg_LyLi-2VdE2UgGeZBp0bke5sR9bCo557VchNAiP5nnUpOJSR7QMPdFZYK-JmKMx9pjyTCYCxRU2JoEloCFV-QF_aDyrsouKh1jdI5jN8ZVrIG1K2NjtnH3L_W7mkvIfEoNRH8h4JOvQuA7nh0rSRFxf0L90GI1RlcNI1Gu4ThR29mY-bGW7ZCglb2sfTMe3sfn5bY_IlO6TH_AGZTHp2bm7AOHFnNJahyJQ6otm20EKHYp5mkAmTo29FElqKJpLTnGZy676o1ZnXBQ9Mtw9UfNC6fc2hu3J3j7CayQg2DHYlsh8pRdaF8DnjekyzufNwZRM45nkecsPKRyxjh0p4esyGaNABRrbM8T1YPrSgFR5FOM5zpiGsAqifgg6J_6cQkRylACzrCeZWjKzbXeo8Rrg0lsofRVKBIs7DJRHw9w4UDXBbqB9oOWWgglqn2KzVc-rbKfsLadiozKnTeGlZpJ8BMo35AllwhyRKb_1us8BHaRs00RobSy5kZeSTpZZ-MFdWhFz5WwtiPkfg01wL9CZ0vVriWis5O7tPygBeoNt2wtA7-65y9_8yHU4KbWuMumWMpxC35iy3uX0Unz2YswGkdNwNGOgK6R8dBofMkBYH11UJokL2H8mYyRyHiCtpO_TjMsIl7L1OaJNW9byGjTSa91L5ltZdImh3pR1ZGvz5QZjlGDk0h5Y-gSjdJr9Jq8vDgIP_eWqcYQrK-HnhIaRLgRlpOIrlIiSTwr0SfWYNHUdyPXplw
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/pdf/1550-2783-10-5.pdf
https://pubmed.ncbi.nlm.nih.gov/26817506/
https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml?content=pdf
https://pubmed.ncbi.nlm.nih.gov/33851213/
https://pubmed.ncbi.nlm.nih.gov/23134885/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6563776/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912699/pdf/nutrients-14-00947.pdf
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00508-w
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926405/pdf/nutrients-13-00661.pdf
https://www.mdpi.com/2072-6643/11/6/1289
https://www.sciencedirect.com/science/article/abs/pii/S221226721501802X
https://pubmed.ncbi.nlm.nih.gov/17685703/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4913918/pdf/pone.0157406.pdf
https://www.sciencedirect.com/science/article/abs/pii/S0899900704000991?via%3Dihub
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-protein-requirements-and-adaptive-advantages-in-athletes/07A4F888A7FE5205E2D3D12CFD12B8AD
https://link.springer.com/article/10.1007/s40279-014-0152-3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4675798/
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53
https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much


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