Protein amount, quality and timing | Dr Luc van Loon

Protein metabolism and skeletal muscle health rely on complex physiological processes that extend beyond simple protein intake. Muscle protein synthesis (MPS) serves as a mechanistic proxy for muscle adaptation rather than a direct measure of hypertrophy. While aging is associated with "anabolic resistance," this condition is largely reversible through consistent physical activity. Protein bioavailability is significantly influenced by food processing, such as cooking or chewing, and the body's ability to recycle amino acids from internal tissue turnover. Contrary to common myths, total daily protein intake and even distribution across meals are more critical for long-term health than the specific source of protein. Professor Luc van Loon, a leading expert in exercise physiology, emphasizes that maintaining muscle mass as one ages requires a nuanced approach that prioritizes physical activity alongside adequate, well-distributed protein consumption to support systemic organ health.