Why Eating More Protein Isn’t Enough for Fat Loss and Muscle Gain

Are you wasting money on protein products that don’t work?

In this episode of the, Kristin breaks down one of the most misunderstood topics in fitness and nutrition: how to actually build lean muscle and lose body fat at the same time.

Timestamps:
00:03 Why essential amino acids are required for survival
01:04 Why eating more protein alone doesn’t build muscle
02:24 What muscle protein synthesis is and why it drives fat loss
03:25 Why amino acid profiles matter more than protein marketing
04:30 The difference between essential amino acids and BCAAs
06:50 What the leucine threshold is and why it matters
08:05 Why many protein bars and plant proteins fail
09:50 What the research says about leucine and muscle growth
10:55 How much protein you actually need per meal
12:45 Animal protein vs plant protein for muscle building
13:55 How often to stimulate muscle protein synthesis daily
15:15 Kristin’s bodybuilding experiment and real results
18:20 Why eating protein multiple times per day works
21:05 Why the scale lies when you gain muscle and lose fat
22:35 Healthy body fat ranges for women
24:05 How to read protein labels correctly
25:35 How to run a 30-day muscle-building experiment
27:45 Using amino acid supplements strategically
29:00 Final takeaways and next steps for body recomposition

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Article referenced: https://pmc.ncbi.nlm.nih.gov/articles...

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-Website: https://energeticallyefficient.com/