NEW: Introducing quarterly podcast summaries - Peter shares his biggest takeaways on muscle protein synthesis, VO2 max, toe strength, gut health, and more

Amino acids are signaling molecules in and of themselves ... The ingestion of protein by itself stimulates muscle protein synthesis even in the absence of activity.

It takes somewhere between 50 and 100 days for the complete turnover of a muscle.

When you look at the muscle of an athlete and you look at the muscle of someone with type 2 diabetes, so you're looking at two opposite ends of the metabolic spectrum, you're going to see large stores of intramyocellular lipids. You're going to see large stores of lipid within the muscle.

This is where animal protein has an enormous advantage over plant protein ... It is far more digestible.

Total protein quality plays a big role in myofibrillar protein synthesis, and exercise plays the biggest role in generating contractile tissue protein synthesis.