Marc Bates, a leading metabolic health coach, has released a comprehensive YouTube video presenting scientific evidence that whole foods outperform protein supplements for muscle building in adults over 70. The protocol directly challenges conventional fitness industry recommendations by establishing leucine thresholds critical for muscle protein synthesis in aging populations.

The evidence-based approach centers on achieving 2.5-3.0 grams of leucine per meal through nutrient-dense animal proteins rather than processed supplements. Research from key investigators including Dr. Doug Paddon-Jones and Stuart Phillips demonstrates that older adults exhibit anabolic resistance, requiring higher leucine doses to trigger muscle protein synthesis compared to younger individuals.

"The leucine threshold model offers a clear, evidence-based path to reversing sarcopenia, but it exposes the inadequacy of most commercial protein products," Bates stated in the video. "When a shake delivers only 1g of leucine per serving, it's metabolically equivalent to doing nothing."

The protocol identifies specific whole foods that meet leucine requirements: ribeye steak delivers approximately 2.6g leucine per 6-ounce serving, while three whole eggs combined with beef sausage provides the necessary 3g leucine threshold. These foods simultaneously deliver essential micronutrients including B12, heme iron, zinc, and creatine that are absent in synthetic supplements.

Clinical studies referenced in the video, including work by Katsanos et al. and Yang et al., demonstrate that 40g of beef protein was required to maximally stimulate muscle protein synthesis in seniors, compared to 20g in younger adults. This research forms the foundation for Bates' meal-timing approach featuring 2-3 substantial daily meals rather than frequent snacking.

The video addresses industry resistance to leucine threshold science, noting that supplement companies rely on outdated protein scoring methods and nitrogen inflation to market subtherapeutic products. Bates argues that whole food protocols provide superior bioavailability and complete amino acid profiles essential for reversing age-related muscle loss.