This podcast’s key learnings are:

• Protein nutrition recommendations should combine health outcomes with the need for sustainable protein choices.
• Future research should consider the effects of the whole food matrix and the muscle response to protein-rich foods within the context of a full meal.
• Protein requirements and protein recommendations are two separate things. Protein requirements set out the minimum protein required to satisfy metabolic demand, whereas protein recommendations are for optimizing adaptation to training.
• Current recommendations for protein nutrition can be broadly separated into 3 priniciples: Total, Type and Timing
• From a sports nutrition perspective, elevated protein intakes need to be balanced against the other macronutrients that will be compromised. 

With guest speaker Oliver Witard, Senior Lecturer in Exercise Metabolism and Nutrition, Kings College London