1 rich Libsyn https://www.libsyn.com 90 600 Part 2 of my discussion with muscle metabolism researcher Jorn Trommelen. Here we cover how to diet to maximize muscle protein synthesis. This is an audio repost from my interview on YouTube.&amp;nbsp; &amp;nbsp; Jorn's website: http://www.nutritiontactics.com Watch on YouTube: https://www.youtube.com/jeffnippard &amp;nbsp; TIMESTAMPS:&amp;nbsp; 0:00 Intro 1:38 The role of carbs (insulin) and fats in stimulating MPS. Is insulin anabolic? 7:46 Whole eggs more anabolic than egg whites? (New research) 11:00 &quot;Just hitting total daily protein intake” and an &quot;IIFYM approach&quot; to protein 13:25 Collagen protein discussion 14:32 How much protein do you need per day? 1g/lb per day? (The controversy) 20:21 Does protein intake depend on lean body mass/body weight? 26:13 Role of individual differences 28:02 Protein quality (plant vs animal protein) 31:46 Should vegans supplement leucine? (And leucine discussion) 34:25 How much leucine do you need per meal? (Is the “leucine threshold” legit?) 44:17 Protein distribution (Can you eat all your protein in one meal?) What is the “muscle full effect”? 47:28 Intermittent fasting – is it sub-obtimal for MPS? (What happens when you eat 50-100+g in one meal?) 52:52 Is there a “refractory period”? 1:03:35 Protein before bed? How much and what type? 1:09:56 What about a protein feeding in the middle of the night? 1:14:35 Summary of training and nutrition for MPS 1:17:29 Practical takeaways for those wanting to really optimize results (3 things)&amp;nbsp; &amp;nbsp; &amp;nbsp; The Jeff Nippard Podcast http://icecream4prs.libsyn.com/webpage <iframe title="Libsyn Player" style="border: none" src="//html5-player.libsyn.com/embed/episode/id/6445078/height/90/theme/custom/thumbnail/yes/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="600" scrolling="no" allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen></iframe> https://assets.libsyn.com/secure/item/6445078