The Science of Protein, Fat Loss & Muscle Gain: Evidence-Based Nutrition & Fitness

health, fitness · EN

How much protein do you really need? Does the “30-gram rule” actually matter? Is there really an anabolic window after exercise?This episode explores the science behind protein intake, muscle growth, fat loss, body recomposition, exercise, and overall health. We separate popular nutrition claims from evidence-based approaches and explore practical strategies for improving body composition without wasting time.💪 In this episode:How much protein to consume per day and per mealProtein timing and muscle protein synthesisThe truth about the post-workout anabolic windowFasted training and fat lossAnimal vs. plant-based proteinWhey, soy, pea and other protein sourcesBuilding muscle while losing fatFiber, carbohydrates and ketogenic dietsArtificial sweeteners and diet drinksCaffeine, exercise and fat lossAlcohol, sleep and recoverySeed oils vs. animal fatsSaturated fat and cardiovascular healthCollagen supplementationCreatine, vitamin D, fish oil and other supplementsResistance trai