Calculating Your Protein & Review of Limitless with Chris Hemsworth
The short answer
The amount of protein you need to maximize strength gains is probably lower than the number you have been chasing. The study on this episode is a dose-response meta-analysis on total protein intake and strength training, and the dose where the benefit levels off may surprise you. Jerred, Joe, and Ashley break it down, then review Chris Hemsworth's series Limitless.
Hey, Athletes! How much protein do you actually need in order to get stronger? The team dive into this and more on the newest episode of the Garage Gym Athlete podcast!
Episode 172 of The Garage Gym Athlete Podcast is up!
Calculating Your Protein & Review of Limitless with Chris Hemsworth
This week Jerred, Joe, and Ashley are looking at a study that covers protein. Specifically how much you really need in order to increase your strength gains. Spoiler-it may be less than you think! Next, the review the new show Limitless that is available on Disney +. The team give their two favorite things about the show as well as two things they didn't like. Overall-highly rated by the team so make sure to give it a watch! Lastly, this week's Meet Yourself Saturday Workout is called "Condition Me To The Grave." This one is an oldie but a goodie so make sure to utilize some of the tips the team give!
What the research says about protein and strength
The featured study is Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Two things make it worth your attention. First, it is a meta-analysis of randomized controlled trials, so it is pooling evidence rather than resting on one study. Second, it is dose-response, which means it is asking how the benefit changes as protein intake climbs, not simply whether protein helps.
That distinction matters for anyone who has been force-feeding themselves shakes to hit an arbitrary gram target. The word "synergistic" is doing real work in the title: the protein and the strength training reinforce each other. Neither one carries the result on its own. If your training is inconsistent, no protein number is going to save it.
IN THIS 59-MINUTE EPISODE WE DISCUSS:
- Protein
- Chris Hemsworth
- Strength
- Limitless
- Condition Me to the Grave
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Garage Gym Athlete Workout of the Week
Want training that makes your protein intake actually pay off? Become a Garage Gym Athlete.
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Frequently asked questions
How much protein do I need to get stronger?
Less than most lifters assume. The dose-response meta-analysis covered in this episode looks at exactly where the strength benefit of added protein starts to level off, and the team's takeaway is that the useful number is lower than the figures thrown around in gym culture.
Does more protein always mean more strength?
No. Dose-response means the curve flattens. Past a certain intake, extra grams stop buying you extra strength, and the training stimulus becomes the limiting factor instead.
Is Limitless with Chris Hemsworth worth watching?
The team rated it highly overall. They give their two favorite things about the series and two things they did not like, so you can decide for yourself before committing the time.
Train like an athlete. For life.
Programming built this way: hard when it counts, sustainable the rest of the time.
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