Time to break down one of the most overhyped, and misunderstood, topics in fitness right now: protein.
For decades, the fitness industry has pushed “more is better,” leading to 50–100 gram shakes and protein bars with numbers that look impressive on the label but don’t always deliver when it comes to muscle growth. Drawing on years of trial, error, and training experience, the explains why spreading protein throughout the day is more effective than mega-dosing it all at once.
You’ll learn:
The difference between absorbing protein vs. using it for muscle protein synthesis (MPS)
Why the “sweet spot” per meal is 20–40 grams, depending on body size
How the refractory period limits muscle growth from massive single doses
Practical ways to split up shakes, bars, and meals without changing your shopping list
The role of carbs in supporting recovery and why low-carb phases once had Simon overshooting protein
If you’ve ever wondered why your giant post-workout shake wasn’t giving you the edge you hoped for—or why you’re seeing more and more high-protein products on the shelves—this episode cuts through the noise with a simple, actionable framework: don’t eat more protein, eat it smarter.
