{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Mikkipedia","title":"Brandon DaCruz - Protein Masterclass: How Much You Need for Muscle, Fat Loss and Ageing","html":"","width":"100%","height":180,"duration":5773,"description":"Episode Summary\nBrandon DaCruz is an online nutrition and physique coach and the host of the Chasing Clarity Health and Fitness podcast, and he is a familiar voice to Mikkipedia listeners. In the latest Mikkipedia and Chasing Clarity collaboration, he and Mikki put together a protein masterclass, working through the questions they are asked most: how much protein you need, how that changes with your goal and life stage, and which details deserve your attention.\nThey cover why protein is still so confusing despite being added to everything from yoghurt to chocolate bars, why resistance training and protein work together, the difference between the RDA and an intake that supports muscle, and why needs rise in a calorie deficit. They also discuss lean mass loss in people with a lot of excess body fat and those on GLP-1 medications, protein and appetite, protein quality and plant versus animal sources, how much protein one meal can use, and the anabolic window. Brandon finishes with practical starting points for muscle gain, recomposition, fat loss and very lean athletes, and Mikki does the same for endurance athletes, older adults and vegans.\nKey Topics\nWhy protein advice is still confusing: \"proteinification\" of food, lingering myths about kidney harm, and experts with similar authority saying very different things\nWhy training creates the signal for muscle growth and protein supports the response, and why adding protein without resistance training does little for muscle\nHow much people actually eat: Mikki sees most clients under-eating protein even when they think every meal is covered, and Brandon sees protein skewed towards dinner and dropping at weekends, in men as well as women\nThe RDA of 0.8 g/kg is an adequacy figure, not a target for muscle; around 1.6 to 2.2 g/kg covers most of the benefit for people training at maintenance or in a surplus, while Mikki aims for at least 1.8 g/kg for endurance athletes and around 2 g/kg for those eating lower carb\nFat loss:...","thumbnail_url":"https://img.transistorcdn.com/5uUjJw6NUZC5FWMQgLCI47ibFa6tBB2C0z8A_feCZiY/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wNjI2/NTEwMjAyMWQ2M2Iy/ZjliYjA4ZGFhMTBh/N2E2Ni5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}