Building Strength and Muscle: Protein Intake, Protein Timing, and Lifting Heavy Sh*t

Food for Thought with Colleen Patrick-Goudreau

In this episode, we return to protein—this time looking at how to use it strategically to build and maintain muscle, especially as we age (or level up, as I like to say).

If you haven’t yet listened to Are You Getting Enough Protein? Part One and Are You Getting Enough Protein? Part Two, I highly recommend doing so — they lay the foundation for this deeper dive into how protein works in the body, how much we actually need, and why amino acids from plants are identical to those from animals.

Today, we’re getting practical and personal by looking at:

* The many benefits (besides aesthetics) when we build muscle

* Why protein timing matters as much as protein amount

* How leucine — one of the branched-chain amino acids — acts as the “on switch” for muscle repair and growth

* Why lifting heavy (yes, heavy sh*t!) is essential for preserving strength, bone density, and metabolic health

* How creatine supports muscle building

* Shifting from weight loss to body recomposition

* Answers to your questions about collagen

You’ll learn how to overcome anabolic resistance (our body’s natural decline in muscle-building efficiency with age), why women in particular benefit from shorter post-workout protein windows, and how simple daily habits play into muscle repair and longevity.

If you’ve been wondering how to eat and train for strength, confidence, and longevity — while keeping it plant-based and joyful — this episode is for you.

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Related Episodes

* Protein-Packed Plant Foods (Ranked from Highest to Lowest)

* Are You Eating Enough Protein? (Part One)

* Are You Eating Enough Protein? (Part Two)

* Omega-3s: Skip the Fish, Boost Your Brain, but Make Sure You’re Getting Enough

* Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts

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