The Nick Bare Podcast 165: More Than Muscle: The Protein Conversation
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Mar 16, 2026 They dig into protein’s roles beyond muscle, like immune support, hormones, and bone health. You’ll hear why daily protein matters and why there is no storage for it. The conversation covers digestion, amino acid basics, thermic effect, and satiety. They compare whey concentrate versus isolate, explain per-meal leucine targets, and discuss protein targets and risks of low or vegan protein intake.
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Barbecue Example Shows How Protein Fills You Fast
- Nick Bare describes over-ordering barbecue meats and filling up quickly despite large portions.
- This personal BBQ example illustrates how meat's satiety stops overeating even when plates are piled high.
Space Protein Doses To Hit Leucine Per Meal
- Space protein across meals rather than tiny traces; aim for ~30 g per meal to provide ~2.5–3 g leucine and trigger mTOR.
- Nick Bare prefers 3–4 meals with at least 30 g protein to optimize muscle protein synthesis.
Use Protein Powder For Convenience If Needed
- Use whey protein powder as a convenient tool if you struggle to meet daily protein targets from food.
- Nick Bare consumes protein powder daily for ease and to get large protein boluses without excess fullness.
