Learning from Phillips & Van Loon
The scientists who proved pre-sleep protein works—and that older athletes need more
The Story
Stuart Phillips (McMaster University, Canada) and Luc van Loon (Maastricht University, Netherlands) have spent decades answering the same question: How does dietary protein actually get into muscle?
Using advanced tracer techniques—including feeding cows labeled amino acids so the milk they produce can be tracked through the human body—they've mapped the journey from mouth to muscle with unprecedented precision.
Their discoveries have shaped how we think about:
- How much protein per meal actually gets used
- Why older adults need more protein to build the same muscle
- Why eating before bed might be one of the most important nutrition habits
Together, they form a "consensus axis" that international guidelines (including Olympic recommendations) are built upon.
Who are Phillips & Van Loon?
| Scientist | Institution | Focus |
|---|---|---|
| Stuart Phillips | McMaster University (Canada) | Resistance training adaptations, protein source comparisons, aging |
| Luc van Loon | Maastricht University (Netherlands) | Protein digestion kinetics, food matrix effects, pre-sleep protein |
Their labs use complementary methods and frequently publish together. When they agree on something, it becomes the scientific consensus.
What ISP Students Learn
Lesson 1: The "Muscle Full" Effect Has Limits—But Not Where We Thought
For years, the consensus was that muscle protein synthesis "maxes out" at about 20-25g of protein per meal. Eat more, and the excess just gets burned.
Then Van Loon's team ran the "BBQ Study" (2023): they gave subjects 0g, 25g, or 100g of protein after a full-body workout.
The surprise: The 100g group built significantly more muscle protein—and kept building it for 12+ hours.
The body doesn't waste excess protein from large meals. Instead, it "banks" the amino acids in the gut and releases them slowly over time.
What this means: The old "20g max per meal" rule was incomplete. Larger meals work—they just work over a longer timeframe.
What this means for young athletes: You don't need to eat tiny protein portions 6 times a day. Bigger meals count, especially after full-body training.
Lesson 2: Older Athletes Are "Anabolically Resistant"
Phillips' research revealed a troubling phenomenon: as people age, their muscles become less responsive to protein.
A 20-year-old and a 65-year-old can eat the same 20g of protein. The 20-year-old's muscles respond fully. The 65-year-old's response is blunted.
The solution: Older adults need more protein per meal (~35-40g) to achieve the same muscle-building signal.
This "anabolic resistance" explains why:
- Sarcopenia (age-related muscle loss) is so common
- Maintaining muscle becomes harder after 50
- Protein recommendations should increase with age, not stay the same
What this means for young athletes: This isn't just about now—it's about building habits that will serve you for life. Muscle is a long-term asset.
Lesson 3: Pre-Sleep Protein Is Real
One of Van Loon's most impactful discoveries: eating protein before bed improves overnight muscle building.
During sleep, you're fasting for 7-9 hours. Without circulating amino acids, your body can slip into a catabolic (muscle-breakdown) state.
Van Loon's studies showed that consuming 30-40g of slow-digesting protein (like casein) before bed:
- Maintains elevated amino acid levels throughout the night
- Increases overnight muscle protein synthesis
- Doesn't cause fat gain when replacing other calories
Best sources: Cottage cheese, Greek yogurt, casein protein powder
What this means for young athletes: A bedtime snack of Greek yogurt or cottage cheese isn't indulgence—it's recovery strategy.
Lesson 4: Plant vs. Animal Protein—The Gap Can Be Closed
Phillips' early work showed animal proteins (whey, dairy, eggs) were superior to plant proteins for building muscle. But his recent research has nuanced this.
The gap exists because:
- Plant proteins have less leucine (the trigger amino acid)
- Plant proteins are often less digestible
- Plant proteins may lack certain essential amino acids
But the gap can be closed by:
- Eating more total plant protein (30-40g vs. 20-25g)
- Combining sources (legumes + grains)
- Adding leucine to plant protein meals
"Physiologically, the outcome is indistinguishable if the plant protein intake is adjusted to match the amino acid delivery."
What this means for young athletes: Plant-based eating works for athletes—but it requires more volume and planning to match animal protein results.
Key Takeaways
| Lesson | One-Liner |
|---|---|
| Larger meals work | 100g protein keeps building muscle for 12+ hours |
| Age increases needs | Older adults need 35-40g per meal to match younger responses |
| Pre-sleep protein helps | 30-40g casein before bed = overnight muscle building |
| Plant protein works | But requires more volume to match animal protein |
How This Shows Up at ISP
Phillips and Van Loon's research directly shapes protein education in the Bio Skill Tree:
- Pre-bed protein is taught as a recovery strategy
- We acknowledge different needs for different ages (relevant for coaches, parents, older athletes)
- Plant-based athletes learn the "equivalence" strategies
- The "100g study" informs flexible meal planning
When ISP students learn about protein, they learn the latest science—not outdated rules from decades ago.
The Tracer Revolution
Van Loon's lab creates "intrinsically labeled" foods—feeding cows or chickens amino acid tracers so the protein in their milk or eggs is trackable through the human body.
This allows researchers to see exactly:
- How fast protein leaves the stomach
- How much gets absorbed in the gut
- How much actually makes it into muscle
It's like GPS tracking for nutrients. This precision is why their recommendations are so trusted.
Learn More
"The RDA is the minimum to prevent deficiency—not the optimum for thriving."