Welcome back to The MindSets Podcast!
With Charles still away, Angus is joined by his partner Amy for an episode all about one of the most talked-about, and heavily marketed, parts of modern nutrition:
Protein.
We kick things off with the biggest sports stories of the week, including:
LeBron James going to play for the Philadelphia 76ers.
UK Sport pulling funding from British snowsports.
A roundup of the Commonwealth Games.
Nike releasing a new hybrid training and HYROX shoe.
Plus more news from across the sporting world.
Then we get into the main topic: How much protein do you actually need—and are high-protein products worth your money?
We break down how the body uses protein, why exercise is essential for building muscle and what happens when you consume more protein than your body needs.
We also discuss:
UK protein recommendations versus the needs of performance athletes.
How protein supports muscle growth and recovery.
Whether your body can use more than 30g of protein in one meal.
Why the post-workout “anabolic window” is largely exaggerated.
The benefits of spreading protein intake throughout the day.
How protein can support fullness, fat loss and muscle retention.
Protein’s effect on hunger hormones and GLP-1.
Whether protein could become the next major weight-loss marketing trend.
The difference between “source of protein” and “high protein” claims.
How collagen and different protein sources affect the headline number.
The environmental impact of producing protein.
Why protein powder has become so expensive.
Angus also introduces his simple Protein 10 Rule for assessing whether a protein product offers good nutritional value:
Multiply the protein by 10 for the calorie limit.
Divide the protein by 10 for the maximum price in pounds.
For example, a product containing 20g of protein should ideally contain no more than 200 calories and cost no more than £2.
It isn’t a perfect nutritional formula, but it provides a quick way to compare protein bars, yoghurts, cereals, snacks and ready meals without being distracted by the marketing on the packaging.
We also share our favourite protein snacks before another edition of Grinds My Gears, featuring online deals appearing immediately after you have already ordered, the relentless UK heat, the confusing name “full-fat Coke” and gym TVs taking over the speakers when everyone would rather hear music.
To finish the episode, Amy takes on a blind taste test with a difference.
She tries a selection of meals and snacks and has to decide whether each one is a specially marketed protein product or the normal version. Expect some surprising comparisons, questionable flavours and very honest ratings.
Whether you’re trying to build muscle, lose weight, improve your sporting performance or simply stop wasting money on overpriced protein snacks, this episode will help you look beyond the headline protein number.
🎙️ Hosted by Angus Cook, with special guest Amy
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Chapters
00:00 – Angus & Amy Introduce the Episode
01:35 – Sports News: LeBron, Snowsports, Commonwealth Games & Nike
05:26 – Protein: How Much Do You Actually Need?
38:40 – Grinds My Gears
55:10 – Protein Food Blind Taste Test
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