The Food Matrix: Rethinking Protein Nutrition | Prof. Nick Burd

Is more protein always better? In this episode of We Do Science, I’m joined by Professor Nick Burd to explore protein nutrition, muscle adaptation and why the amount of protein we eat is only part of the story. Returning to the podcast after six years, Nick shares insights from his research at the University of Illinois into protein metabolism and the food matrix: how a food’s structure and surrounding nutrients influence the way our bodies respond to it. From eggs and salmon to whey and casein, we examine what we can learn from studying whole foods alongside isolated proteins and supplements. We discuss the difference between maximal and optimal protein intake, why muscle protein synthesis shouldn’t automatically be equated with muscle growth, and how protein strategies may differ between strength and endurance athletes. We also explore anabolic resistance, muscle quality and the questions researchers are still working to answer. Whether you’re a sports nutrition practitioner, coach, athlete or student, this conversation offers a closer look at how to interpret protein research and apply it in practice, with a reminder of the central role of consistent exercise in supporting muscle adaptation. Subscribe to We Do Science for more conversations on the science and practice of performance nutrition. Connect with Nick: LinkedIn: https://www.linkedin.com/in/nicholasburd/ Connect with Laurent: Substack: https://substack.com/@laurentbannock Website: https://www.laurentbannock.com Instagram: https://www.instagram.com/laurent_bannock Chapters: 01:59 Protein, the food matrix and the questions ahead 03:03 Nick’s background and research 06:25 A career investigating protein metabolism 09:03 Making sense of muscle protein synthesis 12:28 Muscle remodelling versus muscle growth 14:30 How protein research shapes recommendations 16:52 Understanding the protein RDA 23:21 Individual responses and personalised nutrition 25:36 Maximal versus optimal protein intake 29:59 Food first, supplements and questions about timing 31:42 Strength versus endurance athletes 33:20 Looking beyond total protein intake 35:29 Understanding the food matrix 36:08 Lessons from eggs, salmon and minced meat 41:54 Whey, casein and attempts to improve the response 46:58 Exercise, protein and anabolic resistance 50:45 Anabolic resistance in different populations 54:45 Muscle size, strength and quality 59:52 Are we too focused on protein quantity?