What role does protein play besides building muscle?

Protein is crucial for metabolism, insulin sensitivity, and disease prevention.

Is high protein intake from meat risky?

High protein intake, especially from meat, has both potential health benefits and risks.

Why is muscle building important as we age?

Muscle building combats frailty and sarcopenia, improving quality of life in older age.

What is the optimal protein intake for muscle growth?

1.2 to 1.6 grams per kilogram, and up to 2 grams for body recomposition, is considered beneficial.

How do plant proteins compare to animal proteins?

Animal proteins are superior in muscle synthesis; however, plant proteins can suffice with diversified sources.

Does protein timing matter for muscle growth?

While timing can enhance benefits, overall daily intake is more critical for muscle gains.

Does high protein harm kidney health?

High protein diets do not harm kidney health in people without pre-existing conditions.

How does protein affect aging and cancer risk?

High protein intake may influence aging and cancer risk, context matters, particularly with physical activity.

Why is leucine crucial in protein intake?

Leucine triggers muscle synthesis, making it vital for effective protein consumption.

Are athletes' high protein diets detrimental?

Athletes typically benefit from high protein diets, showing longer lifespans and better health. Physical activity modifies how protein affects the body.

The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

00:40:09

https://www.youtube.com/watch?v=fvO8e-2y37k

Ringkasan

TLDRThe video provides an in-depth analysis of the importance of protein beyond its muscle-building role, emphasizing its impact on metabolism, disease prevention, and aging. It challenges the adequacy of the recommended dietary allowance (RDA) and suggests higher protein intakes, particularly for older adults and those engaging in resistance training, are beneficial. The discussion extends to the myths and realities about the risks of high protein diets, especially concerning kidney health and potential links to cancer. It also addresses the context of exercise, the differences between animal and plant proteins, and the role of leucine in muscle synthesis. Practical strategies are suggested for vegetarians and vegans to meet protein needs, alongside a review of protein timing and intake recommendations tailored to individual goals. The interplay of protein intake, lifestyle, and longevity is explored, highlighting the transformative role of physical activity in mitigating any potential adverse effects of high protein consumption.

Takeaways

💪 Protein is essential beyond muscle building, impacting metabolism and disease prevention.
🥩 High protein intake, especially from meat, raises both health benefits and risks.
🏋️‍♂️ Resistance training paired with protein enhances muscle growth.
👴 Aging affects muscle synthesis needing higher protein intake.
🥬 Plant-based proteins can meet needs with diversified sources.
⚖️ Optimal protein intake varies by individual goals.
✨ Anabolic window for protein intake is broader than believed.
🧠 IGF-1's role in muscle and brain health requires exercise context.
🌱 Animal proteins have a higher impact on muscle synthesis.
🔥 High protein diets don't harm healthy kidneys.

Garis waktu

00:00:00 - 00:05:00
Today's episode focuses on the essential role of protein in our bodies beyond just muscle building. Protein impacts metabolism, insulin sensitivity, and prevents diseases like type 2 diabetes and sarcopenia. We examine how much is needed for health, the benefits of higher intake, the impact of protein on muscle maintenance and aging, and how lifestyle influences protein requirements.
00:05:00 - 00:10:00
Muscle mass is a significant indicator of aging, and its decline begins post-50s. Exercise, especially resistance training, and protein are crucial for maintaining muscle health. Studies highlight the benefits of increased protein intake for those engaging in resistance training. Protein supports metabolism, reduces frailty, and lowers the risk of age-related issues like fractures.
00:10:00 - 00:15:00
Anabolic resistance increases with age, reducing muscle responsiveness to protein intake. Older adults need more protein to stimulate muscle synthesis, but exercise can mitigate anabolic resistance. Staying active enhances muscle sensitivity to protein, underlining the importance of combining physical activity with adequate protein intake to maintain muscle health in older age.
00:15:00 - 00:20:00
The RDA for protein is often considered too low for muscle maintenance. Higher intakes of 1.2 to 1.6 g/kg are recommended for preserving lean mass and reducing frailty in older adults. Those in resistance training can benefit from higher amounts. During body recomposition or weight loss, increased protein offers satiety and protects against loss of muscle mass while aiding metabolism.
00:20:00 - 00:25:00
Concerns over high protein diets affecting kidney health are largely unfounded in people without kidney issues. Higher protein intake can enhance metabolic rates slightly. The myth that protein needs to be consumed within a narrow anabolic window post-exercise is dispelled, as muscle synthesis is elevated for much longer post-exercise. Consuming protein before sleep can aid recovery.
00:25:00 - 00:30:00
Animal proteins are generally better for muscle synthesis due to their amino acid profile, especially leucine content. Plant-based proteins can be sufficient if intake is higher and diversified. Protein supplements like whey are effective due to high leucine content. Despite some aging-related concerns about high protein intake, physical activity offsets potential negative effects like increased IGF-1.
00:30:00 - 00:40:09
Exercise plays a key role in utilizing protein efficiently, directing growth factors beneficially and altering how IGF-1 impacts the body, mitigating cancer risks. Active individuals, including athletes, benefit from high protein for muscle and cognitive health without the risks purported for sedentary lifestyles. The discussion concludes with key takeaways on protein intake and strategies.

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Peta Pikiran

Video Tanya Jawab

What role does protein play besides building muscle?
Protein is crucial for metabolism, insulin sensitivity, and disease prevention.
Is high protein intake from meat risky?
High protein intake, especially from meat, has both potential health benefits and risks.
Why is muscle building important as we age?
Muscle building combats frailty and sarcopenia, improving quality of life in older age.
What is the optimal protein intake for muscle growth?
1.2 to 1.6 grams per kilogram, and up to 2 grams for body recomposition, is considered beneficial.
How do plant proteins compare to animal proteins?
Animal proteins are superior in muscle synthesis; however, plant proteins can suffice with diversified sources.
Does protein timing matter for muscle growth?
While timing can enhance benefits, overall daily intake is more critical for muscle gains.
Does high protein harm kidney health?
High protein diets do not harm kidney health in people without pre-existing conditions.
How does protein affect aging and cancer risk?
High protein intake may influence aging and cancer risk, context matters, particularly with physical activity.
Why is leucine crucial in protein intake?
Leucine triggers muscle synthesis, making it vital for effective protein consumption.
Are athletes' high protein diets detrimental?
Athletes typically benefit from high protein diets, showing longer lifespans and better health. Physical activity modifies how protein affects the body.

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Teks

Gulir Otomatis:

00:00:00
welcome to today's deep exploration into
00:00:02
one of nutrition's most critical and
00:00:04
debated topics protein Beyond its
00:00:07
well-known role as the building block of
00:00:09
muscle protein is fundamental to our
00:00:11
metabolism insulin sensitivity and the
00:00:14
prevention of diseases such as type two
00:00:16
diabetes and sarcopenia but how much
00:00:19
dietary protein do we really need and
00:00:21
could too much protein especially from
00:00:23
meat actually be harmful today we'll
00:00:27
discuss why maintaining and even
00:00:29
building muscle is critical for everyone
00:00:32
not just athletes you'll discover how
00:00:34
protein intake coupled with resistance
00:00:36
training drives muscle repair and growth
00:00:39
enhancing athletic performance improving
00:00:41
metabolic health and promoting longevity
00:00:44
by acting as a defense against age
00:00:46
related Frailty you'll learn about
00:00:48
optimal protein amounts based on age
00:00:50
activity level and goals whether you
00:00:52
want to actively gain muscle maintain it
00:00:55
or just improve body composition we will
00:00:58
critically examine current protein
00:01:00
recommendations challenging the adequacy
00:01:02
of the RDA of 0.8 G per kilogram body
00:01:05
weight drawing on the latest research we
00:01:08
discuss why higher intakes ranging from
00:01:11
1.2 to 1.6 grams per kilogram are more
00:01:14
beneficial for General Health and why up
00:01:16
to two grams or higher may be best for
00:01:19
body recomposition addressing the
00:01:21
contentious links between high protein
00:01:23
diets and health risks we will analyze
00:01:25
evidence surrounding proteins
00:01:27
association with cancer heart disease
00:01:29
and kidney function we'll explore how
00:01:32
lifestyle factors particularly physical
00:01:34
activity profoundly influence these
00:01:36
risks specifically we'll uncover how
00:01:39
exercise modulates growth factors like
00:01:41
igf-1 diverting them towards muscle and
00:01:44
brain tissue where they support repair
00:01:46
and growth while potentially mitigating
00:01:48
their procancer effects in other tissues
00:01:50
we dissect the differences between
00:01:52
animal and plant proteins in stimulating
00:01:54
muscle protein synthesis we'll provide
00:01:56
practical strategies for vegetarians and
00:01:59
vegans to meet their protein needs
00:02:00
effectively through increased total
00:02:02
intake Diversified sources and the use
00:02:05
of plant-based protein concentrates
00:02:08
we'll also dispel myths around protein
00:02:10
intake timing you'll learn how
00:02:12
Distributing protein evenly across males
00:02:14
can maximize muscle protein synthesis
00:02:16
and why the so-called post exercise
00:02:18
anabolic window may not be as narrow as
00:02:21
once thought additionally we highlight
00:02:24
the pivotal role of the amino acid
00:02:26
Lucine in activating muscle building
00:02:28
Pathways and how this impacts protein
00:02:30
quality considerations by the end of
00:02:33
this episode you'll be equipped with all
00:02:35
of the evidence-based insights you need
00:02:37
to better navigate common misconceptions
00:02:39
and ultimately harness protein for
00:02:41
muscle maintenance performance and a
00:02:43
Frailty free future so let's get into it
00:02:47
how much muscle we have tells us more
00:02:49
about how we are aging than body weight
00:02:51
or BMI ever could here's a startling
00:02:53
fact after the age of 50 the average
00:02:56
person loses about 1% of their muscle
00:02:59
mass every single year and it's not just
00:03:02
muscle mass strength plummets even
00:03:04
faster dropping around 3% annually by
00:03:08
the time you reach 75 if you're not
00:03:10
engaging in regular strength training
00:03:12
you could be losing up to 4% of your
00:03:14
strength every year so what can we do
00:03:17
about this exercise both before you need
00:03:20
it building muscle Reserve but also in
00:03:23
old age to slow and reverse the decline
00:03:26
while resistance training is the most
00:03:27
important factor for building and
00:03:29
maintaining muscle mass and strength
00:03:31
protein intake plays an important role
00:03:33
too a metaanalysis from Dr Stuart
00:03:35
Phillips and colleagues highlights the
00:03:37
importance of protein intake by showing
00:03:40
that people who engage in resistance
00:03:41
training and supplemented with
00:03:43
additional protein taking their total
00:03:46
daily protein intake up to 1.6 gram per
00:03:49
kilogram body weight increase their
00:03:51
muscle mass by 27% and their strength by
00:03:54
10% more than those who did resistance
00:03:57
training without additional protein
00:03:59
supplementation
00:04:00
so these people were getting around 1.2
00:04:02
g of protein per kilogram body weight so
00:04:05
dialing in that protein intake matters
00:04:06
for both muscle mass and strength when
00:04:08
combined with resistance training
00:04:10
skeletal muscle makes up around 30 to
00:04:12
40% of our lean body mass more muscle
00:04:16
doesn't just mean more strength it means
00:04:18
better metabolism enhanced insulin
00:04:20
sensitivity and a pretty good defense
00:04:23
against type two diabetes it also
00:04:25
dramatically decreases Frailty and the
00:04:27
risk for sarcopenia one of the the main
00:04:30
risk factors for Falls and fractures in
00:04:32
older adults research has shown that
00:04:35
individuals who suffer from a fragility
00:04:37
fracture are twice as likely to die
00:04:40
compared to those without such fractures
00:04:42
and between 22 to 58% of people with a
00:04:46
hip fracture pass away within just 12
00:04:49
months after the injury in old age
00:04:52
falling and breaking a hip can literally
00:04:55
be a death sentence a better body
00:04:57
composition dramatically improves
00:04:59
quality of life and reduces disability
00:05:02
risk having a higher muscle mass can
00:05:04
decrease the risk of early death by 30%
00:05:07
whereas having a high fat Mass can
00:05:10
increase that risk by
00:05:12
56% so what explains our greater
00:05:15
susceptibility to lose muscle mass as we
00:05:17
get older there are a few factors that
00:05:19
play a role in this but a big player
00:05:21
here is a phenomenon called anabolic
00:05:24
resistance so as we age our muscles
00:05:27
become less responsive to amino acids
00:05:29
meaning they don't trigger muscle
00:05:31
protein synthesis in response to protein
00:05:33
intake as effectively so for older
00:05:36
individuals the same amount of protein
00:05:38
results in a smaller increase in muscle
00:05:41
protein synthesis compared to younger
00:05:43
people some Studies have shown that an
00:05:45
older person requires almost twice as
00:05:46
much protein for the same response for
00:05:49
example around 0.24 gram of protein per
00:05:52
kilogram body weight or 0.1 G per pound
00:05:55
that's 20 gram of protein for about an
00:05:57
80 kgam man maximally stimulates muscle
00:06:01
protein synthesis in someone young but
00:06:03
this dose is higher for older adults who
00:06:05
need about 0.4 gram of protein per
00:06:07
kilogram or 0.18 gam per pound of
00:06:10
protein per dose an older adult man
00:06:13
weighing about 80 kilg would need about
00:06:15
32 grams of protein to maximally
00:06:17
stimulate muscle protein synthesis by
00:06:19
the way for anyone taking notes this
00:06:21
suggests that the optimal amount of
00:06:23
protein per dose is between 20 and as
00:06:26
high as 35 gram of protein depending on
00:06:28
your personal level of anabolic
00:06:30
resistance so this means a few things
00:06:33
the first is that if you're older you
00:06:35
need a higher total daily protein intake
00:06:38
to maintain or increase muscle mass it
00:06:41
also means that you need a higher dose
00:06:42
of protein at each meal to stimulate
00:06:45
muscle protein synthesis but anabolic
00:06:47
resistance is not inevitable or only due
00:06:49
to aging as some might suggest in fact
00:06:52
physical inactivity may actually be the
00:06:54
biggest contributor reducing physical
00:06:56
activity worsens anabolic resistance for
00:06:59
example taking fewer steps for just 2
00:07:01
weeks causes anabolic resistance in
00:07:03
older adults and reduces their insulin
00:07:06
sensitivity imagine what decades of
00:07:08
inactivity can do that's the bad news
00:07:11
but the good news is that exercise makes
00:07:13
muscle more sensitive to protein and
00:07:15
essentially negates anabolic resistance
00:07:18
when older adults exercise before
00:07:20
protein intake their muscle anabolic
00:07:22
response is identical to that of a
00:07:25
younger adult so how do I interpret this
00:07:28
active old older adults probably don't
00:07:31
experience as much anabolic resistance
00:07:33
as inactive people and therefore it
00:07:35
might not be such an issue for people
00:07:37
that are Physically Active the most
00:07:39
effective way to combat anabolic
00:07:41
resistance as we age is through regular
00:07:43
physical activity combined with a higher
00:07:45
daily protein intake ideally around 1.6
00:07:48
gram per kilogram body weight we do not
00:07:51
have to be frail in old age we can build
00:07:54
muscle into our 40s 50s 60s and even our
00:07:57
70s and Beyond and we can def Ely
00:07:59
increased muscle strength and power
00:08:01
output at this age in one study that
00:08:03
recruited adults aged 90 years and older
00:08:06
8 weeks of high-intensity strength
00:08:08
training produced a 174% increase in
00:08:11
muscle strength muscle strength and size
00:08:14
increased even in the ninth decade of
00:08:16
Life an age when most people wouldn't
00:08:18
even think twice about touching a weight
00:08:20
so let's talk about the optimal protein
00:08:22
intake the optimal amount of protein
00:08:25
will not be the same for everyone some
00:08:27
people want to build muscle mass some
00:08:28
people want to Main ttain it and others
00:08:30
want to improve their body composition
00:08:32
by building muscle and losing fat each
00:08:34
of these goals requires a more tailored
00:08:37
approach the first thing to knowe is
00:08:38
that it's generally agreed upon that
00:08:40
protein needs should be calculated based
00:08:42
on a lean body mass or an adjusted body
00:08:45
weight reflecting a healthy body fat
00:08:47
percentage so for example 12 to 15% for
00:08:50
men and around 20% for women this
00:08:53
prevents unrealistic targets especially
00:08:55
for those who are overweight or obese so
00:08:58
when I refer to protein intake in grams
00:09:01
per kilogram of body weight per day what
00:09:03
I'm ideally referring to is your ideal
00:09:06
or goal body weight let's address one
00:09:08
thing up front the recommended dietary
00:09:11
allowance or the RDA for protein of 0.8
00:09:14
gr per kilogram per day is thought by
00:09:17
many to be too low this is because the
00:09:20
RDA was derived from nitrogen balance
00:09:22
studies which have limitations due to
00:09:25
incomplete collection and inaccurate
00:09:27
estimates of amino acid loss
00:09:30
the optimal range for daily protein
00:09:32
intake is closer to 1.2 to 1.6 G per
00:09:36
kilogram body weight per day or roughly
00:09:39
0.54 to 0.72 G per pound this is based
00:09:44
on alternative methods like stable
00:09:46
isotope studies which consistently show
00:09:48
that higher intakes are necessary to
00:09:51
maintain a positive protein balance far
00:09:54
above the 0.8 G per kilogram often cited
00:09:57
so aiming for at least 1.2 gr and up to
00:10:00
1.6 G is what we're talking about for
00:10:02
optimal protein intake there's good
00:10:05
evidence to suggest this for example
00:10:07
older adults consuming at least 1.2
00:10:09
grams of protein per kilogram body
00:10:11
weight per day prevented age related
00:10:14
losses in lean mass when compared to
00:10:15
consuming the RDA of 0.8 gr per kilogram
00:10:19
body weight older women were also 30%
00:10:22
less likely to experience Frailty when
00:10:25
consuming protein above the RDA so what
00:10:28
is the optimal protein intake for
00:10:30
building muscle while resistance
00:10:32
training for people engaged in
00:10:34
resistance training a protein intake of
00:10:37
1.6 gram per kilogram body weight per
00:10:39
day has been shown to maximize gains in
00:10:42
lean body mass with a 27% increase in
00:10:45
muscle mass over even a 1.2 gam per
00:10:49
kilogram intake that's a lot and it
00:10:51
really just serves to really underscore
00:10:54
how low the RDA really is when you're
00:10:57
talking about 0.8 G per kilogram body
00:11:00
weight by the way for an excellent
00:11:02
discussion of the protein RDA and much
00:11:04
more see my interview with Dr Stuart
00:11:07
Phillips in episode 76 of the Fami
00:11:09
Fitness podcast there are special
00:11:11
circumstances where even a higher
00:11:13
protein intake might offer some marginal
00:11:15
benefit the first example is people
00:11:17
undergoing body recomposition where they
00:11:19
are in an energy deficit to lose fat
00:11:21
Mass while preserving or even increasing
00:11:24
muscle mass so let's talk a little bit
00:11:26
more about body recomposition and weight
00:11:28
loss a higher protein intake tends to
00:11:30
improve satiety it helps you feel Fuller
00:11:32
for longer and may help prevent
00:11:34
overeating for people who want to lose
00:11:36
weight this is a major benefit eating
00:11:39
more protein is also essential during
00:11:40
weight loss to prevent the loss of lean
00:11:42
body mass when you eat a higher protein
00:11:45
calorie restricted diet more weight loss
00:11:48
comes from fat mass than muscle mass but
00:11:50
remember resistance training is also
00:11:53
important to prevent the loss of lean
00:11:54
mass high protein diets may also cause a
00:11:56
slight increase in the metabolic rate
00:11:58
due to the thermic effective food
00:12:00
helping you burn a few more calories
00:12:02
throughout the day the second example
00:12:03
where a higher protein intake above 1.6
00:12:06
G per kilogram may be beneficial is with
00:12:08
professional athletes where extremely
00:12:10
marginal improvements in muscle protein
00:12:12
synthesis gives them an edge on
00:12:14
competition so in this scenario this is
00:12:17
where up to 2.2 grams of protein per
00:12:19
kilogram per day or one gram per pound
00:12:22
May provide marginal benefits despite
00:12:25
common misconceptions a very high
00:12:27
protein intake is not harmful to Kidney
00:12:29
Health in people without pre-existing
00:12:31
kidney conditions research consistently
00:12:34
shows that high protein diets are safe
00:12:36
for most people and any concerns over
00:12:39
kidney damage are largely unfounded so
00:12:42
let's talk about this myth early
00:12:44
interpretations of certain studies
00:12:45
suggested that excessive protein intake
00:12:47
might overwork the kidneys while protein
00:12:50
restriction can slow the progression of
00:12:52
kidney disease in some individuals we
00:12:54
now know this does not imply that a
00:12:56
healthy people should limit their
00:12:58
protein consumption higher protein diets
00:13:00
do induce changes in kidney function but
00:13:02
they do not overburden the kidneys The
00:13:04
observed increase in markers in kidney
00:13:06
function is a normal adaptive response
00:13:09
to eliminate Ura and other waste
00:13:11
products generated during protein
00:13:12
metabolism this is entirely normal for
00:13:15
individuals with healthy renal function
00:13:17
so current evidence does not support an
00:13:19
association between higher protein
00:13:21
intake and kidney disease among healthy
00:13:24
adults or those at risk such as
00:13:26
individuals with obesity hypertension or
00:13:28
even diabetes I abetes moreover research
00:13:31
and athletes has shown that consuming
00:13:32
protein intakes as high as 3.2 to 4.5
00:13:36
Gams per kilogram of body weight per day
00:13:39
for up to one year does not cause any
00:13:42
adverse changes in kidney function and
00:13:44
is considered safe this intake is four
00:13:47
to six times higher than the RDA for
00:13:49
protein and emerging research even
00:13:52
suggests that higher protein intake may
00:13:54
actually be beneficial for people with
00:13:56
chronic kidney disease some Studies have
00:13:58
found that consuming protein at levels
00:14:00
above the RDA is associated with reduced
00:14:03
mortality risk in this population
00:14:05
challenging the traditional approach of
00:14:07
protein restriction the bottom line we
00:14:10
can finally put to rest the myth that
00:14:11
high protein diets harm healthy kidneys
00:14:14
it's time to tackle another important
00:14:16
aspect of protein intake and that's how
00:14:18
often and when we should consume it
00:14:21
we'll tackle two key points first how we
00:14:24
consume our daily protein intake whether
00:14:26
we should spread it evenly across 3 to
00:14:28
four meals or load it up into one or two
00:14:30
meals second and related does protein
00:14:34
have to be consumed within a critical
00:14:36
anabolic window or timed with our
00:14:38
workouts in short the answer to both of
00:14:40
these is that factors are less important
00:14:42
overall than you might expect emerging
00:14:44
evidence reveals that the body can
00:14:46
effectively utilize even very large
00:14:48
protein doses this challenges the notion
00:14:51
that protein must be meticulously spread
00:14:53
over multiple meals to maximize muscle
00:14:55
protein synthesis even though an even
00:14:58
daily protein distri distribution is
00:14:59
ideal this doesn't mean that consuming
00:15:02
the same total amount of protein in
00:15:04
fewer high protein meals is ineffective
00:15:07
protein distribution is important but
00:15:09
not vital when you eat a larger dose of
00:15:11
protein it takes longer to digest but
00:15:14
your body will eventually use it this is
00:15:17
contrary to what some people think
00:15:18
happens when you consume more than 20 to
00:15:21
25 grams of protein in a single meal
00:15:23
they think that the excess protein will
00:15:25
just be excreted by the body and
00:15:27
otherwise wasted in fact fact a study by
00:15:30
Dr Luke Van Lon and colleagues found
00:15:31
that consuming 100 grams of protein
00:15:34
after exercise led to a more robust and
00:15:37
prolonged anabolic response than did 25
00:15:39
grams of protein but had negligible
00:15:41
effects on amino acid oxidation the
00:15:44
conclusion from this study was quote the
00:15:46
magnitude and duration of the anabolic
00:15:49
response to protein has no upper limit
00:15:51
in humans and has been severely
00:15:53
underestimated end quote this dispels a
00:15:56
few myths about how the body can use
00:15:59
only 20 to 25 gram of protein at once as
00:16:02
a practical takeaway a more evenly
00:16:04
distributed pattern of protein intake
00:16:06
throughout the day is probably what we
00:16:08
should be striving for but evidence like
00:16:11
this highlights why more and more
00:16:12
experts seem to be aligning on the
00:16:14
simple fact that the vast majority of us
00:16:17
athletes or not should be thinking about
00:16:19
protein intake from the standpoint of
00:16:21
total daily intake with less overall
00:16:23
focus on factors like timing or the per
00:16:26
meal intake another question that people
00:16:28
have regarding protein timing is whether
00:16:30
protein needs to be consumed immediately
00:16:32
after exercise to enhance the effects of
00:16:35
training this idea is known as the
00:16:37
anabolic window the anabolic window is a
00:16:40
period after exercise typically lasting
00:16:42
from 30 minutes to 2 hours during which
00:16:45
the body is primed to absorb and utilize
00:16:48
nutrients particularly protein and
00:16:49
carbohydrates for muscle repair and
00:16:52
growth it occurs because the body's
00:16:54
ability to synthesize protein and
00:16:56
replenish glycogen stores is heightened
00:16:58
aided by exercise induced hormonal
00:17:00
changes like increased insulin levels
00:17:03
consuming 20 to 40 grams of high quality
00:17:06
protein often paired with carbohydrates
00:17:09
can enhance Muscle Recovery and growth
00:17:10
during the anabolic window or so it was
00:17:14
once thought recent scientific evidence
00:17:16
reveals that muscle protein synthesis
00:17:18
remains significantly elevated for a
00:17:20
full 24 hours following exercise
00:17:23
effectively debunking the notion of a
00:17:25
very narrow anabolic window lasting only
00:17:27
a few hours furthermore supplementing
00:17:30
with protein before exercise has the
00:17:32
same effects on body composition and
00:17:34
strength compared to supplementing with
00:17:36
protein immediately after exercise in
00:17:39
other words there are no meaningful
00:17:41
differences between pre and post
00:17:43
exercise protein ingestion this means
00:17:45
that you're free to choose when you want
00:17:47
to consume protein in relation to
00:17:48
exercise so long as your total daily
00:17:51
intake of protein is adequately High to
00:17:53
support optimal muscle protein synthesis
00:17:56
of course there is definitely no
00:17:57
downside to consuming protein
00:17:58
immediately after a workout especially
00:18:00
for people interested in achieving
00:18:02
marginal gains in strength or muscle
00:18:04
mass to wrap up our discussion on
00:18:06
protein timing and distribution I want
00:18:07
to bring up one more strategy to help
00:18:09
with muscle building that relates to
00:18:11
protein distribution and timing
00:18:13
pre-sleep
00:18:14
protein there's two ways to look at this
00:18:17
one way is through the lens of Tim
00:18:18
restricted eating and the other is
00:18:20
through the lens of actively optimizing
00:18:22
for muscle protein synthesis on training
00:18:24
days it's been shown in Studies by Dr
00:18:26
Luke Van Lun and colleagues that protein
00:18:28
consume before bed is digested and
00:18:31
absorbed overnight it also increases
00:18:33
overnight muscle protein synthesis rates
00:18:36
and improves net protein balance in
00:18:38
people who had performed resistance
00:18:39
training earlier in the day to enhance
00:18:41
Muscle Recovery the benefits of
00:18:43
pre-sleep protein have also been shown
00:18:45
during chronic resistance exercise
00:18:47
training consuming about 30 grams of
00:18:50
protein before bed every night while
00:18:52
resistance training appears to increase
00:18:54
muscle mass and muscle strength another
00:18:57
thing about pre-sleep protein is that it
00:18:59
does not seem to reduce appetite or
00:19:01
diminish the muscle protein synthesis
00:19:03
response at breakfast the next morning
00:19:05
which may have been a concern for some
00:19:07
people overall I think pre-sleep protein
00:19:09
is just one way to increase total daily
00:19:11
protein intake if you don't like going
00:19:13
to bed hungry having a low calorie
00:19:16
protein shake on training days may have
00:19:19
the benefit of potentially enhancing
00:19:20
your muscle gain on those training days
00:19:23
but don't use this as an excuse to go
00:19:25
wild we should still be mindful about
00:19:27
the fall and insulin sensitivity that
00:19:30
happens as we get close to our habitual
00:19:32
bedtime and this is particularly true if
00:19:34
you're not actively training so let's
00:19:37
summarize some key points about protein
00:19:39
timing and distribution first while it's
00:19:42
not necessary to consume protein
00:19:44
immediately after a workout there's no
00:19:46
harm in doing so for those who exercise
00:19:48
fasted having a protein Rich meal right
00:19:51
after may be beneficial ultimately total
00:19:54
daily protein intake is the most crucial
00:19:56
Factor second evenly Distributing
00:19:59
protein across meals is ideal but your
00:20:02
body can use even large protein meals
00:20:05
and finally consuming protein before bed
00:20:08
isn't essential but it can be a helpful
00:20:10
strategy to boost total daily intake or
00:20:12
support Muscle Recovery especially in
00:20:15
those who are actively training all this
00:20:17
talk about protein lacks context unless
00:20:20
we discuss the best sources of protein
00:20:22
particularly when it comes to
00:20:23
stimulating muscle protein synthesis is
00:20:25
animal protein better than plant protein
00:20:27
what about whey protein compared to
00:20:29
casine protein a highquality protein can
00:20:31
be efficiently digested and utilized to
00:20:33
maximize muscle protein synthesis
00:20:36
several factors influence a protein's
00:20:38
digestibility including whether it's a
00:20:41
whole food source an animal-based or
00:20:43
plant-based protein Source the presence
00:20:45
of other nutrients like fiber which are
00:20:47
mainly present in plant foods and the
00:20:49
amino acid composition of the protein
00:20:52
when it comes to the amino acid
00:20:54
composition Lucine is of particular
00:20:57
importance for protein quality
00:20:59
the main anabolic component of protein
00:21:01
is the branch chain amino acid Lucine
00:21:03
which is a potent stimulator of muscle
00:21:05
protein synthesis Lucine stimulates
00:21:08
muscle protein synthesis by activating
00:21:10
the mtor pathway which is our body's
00:21:13
Central regulator of cell growth and
00:21:15
Metabolism in fact Lucine appears to be
00:21:18
more critical than the total protein
00:21:20
content of food or supplement in
00:21:22
determining the muscle protein anabolic
00:21:25
response this concept is referred to as
00:21:27
the loosen threshold or the Lucine
00:21:29
trigger hypothesis which suggests that a
00:21:32
specific amount of Lucine must be
00:21:34
consumed to activate muscle protein
00:21:36
synthesis essentially Lucine acts as a
00:21:39
switch kickstarting the muscle protein
00:21:41
building process about 0.25 grams of
00:21:45
protein per kilogram body weight in a
00:21:47
single meal provides a saturating dose
00:21:50
of Lucine and amino acids to stimulate
00:21:52
muscle protein synthesis for up to 6
00:21:54
hours that's about 2 to three grams of
00:21:57
Lucine which can be obtained by
00:21:59
consuming 20 G of a high quality protein
00:22:02
like whey protein even though Lucine
00:22:04
might be the most important amino acid
00:22:06
for stimulating muscle protein synthesis
00:22:08
all of the amino acids are required to
00:22:10
allow the process of muscle protein
00:22:11
synthesis to sustain for 4 to 6 hours
00:22:14
loosing is the signal but we also need
00:22:17
to have all of the building blocks to
00:22:19
build and repair muscle protein exercise
00:22:22
lowers that loosing threshold because it
00:22:25
makes muscle more sensitive to amino
00:22:27
acids this means a lower dose of Lucine
00:22:30
and therefore a lower dose of protein is
00:22:33
needed to reach the Lucine threshold and
00:22:35
stimulate muscle protein synthesis after
00:22:38
exercise aging does reduce the
00:22:40
sensitivity of lucing and other amino
00:22:42
acids it takes a larger dose of protein
00:22:45
or Lucine to stimulate the same muscle
00:22:47
protein synthesis response for someone
00:22:49
who is older compared to a younger adult
00:22:51
but again older adults who routinely
00:22:54
exercise can help overcome this since
00:22:56
exercise increases sensitivity Lucine if
00:22:59
you're consuming a variety of
00:23:01
plant-based and animal-based food
00:23:02
sources and or supplementing with whey
00:23:04
protein you probably don't have to worry
00:23:07
about consuming enough Lucine at each
00:23:08
meal or throughout the day focusing on
00:23:11
Whole Foods is the best way to ensure
00:23:13
you're getting enough Lucine but of
00:23:15
course if you're concerned adding whey
00:23:17
protein or Branch chain amino acid
00:23:18
supplement to your diet is another way
00:23:20
to get additional Lucine now let's talk
00:23:23
about the difference between protein
00:23:24
from animal and plant-based sources
00:23:27
animal versus plant prot protein whether
00:23:29
your loyalties are towards a plant-based
00:23:31
diet or a meat inclusive diet from a
00:23:33
standpoint of just focusing on
00:23:34
optimizing for muscle protein synthesis
00:23:37
an animal Source protein is better it is
00:23:39
also easier for most people to obtain
00:23:41
protein from an animal-based food source
00:23:43
for a few reason for one animal protein
00:23:46
sources have a greater protein density
00:23:49
plant-based foods contain less protein
00:23:51
per gram than most animal based foods
00:23:53
for example getting 20 gram of protein
00:23:55
from potatoes means you need to consume
00:23:57
more than a kilog of potatoes but just
00:24:00
70 gram of meat like chicken or beef
00:24:02
contain 20 gram of protein second
00:24:05
plant-based foods have a lower
00:24:07
digestability than animal-based Foods
00:24:09
largely due to the presence of a food
00:24:11
Matrix consisting of fiber fiber can
00:24:13
slightly reduce the body's ability to
00:24:15
extract and utilize protein found in
00:24:17
plants it also slows the digestion
00:24:20
process sprouting and fermenting can
00:24:23
overcome some of this and improve the
00:24:25
digestibility and absorption of plant
00:24:27
protein third plant proteins are often
00:24:30
deficient in one or more of the
00:24:32
essential amino acids for example lysine
00:24:35
methionine and most importantly Lucine
00:24:39
remember that essential amino acids are
00:24:41
needed to be consumed in the diet to
00:24:43
build complete proteins in the body a
00:24:45
lower essential amino acid content means
00:24:47
that most plant proteins are incomplete
00:24:49
proteins and stimulate a lower anabolic
00:24:52
response compared to animal-based
00:24:54
protein if you're eating plant-based you
00:24:57
do have options protein needs can be met
00:25:00
on plant-based diets by supplementing
00:25:01
with plant-based protein isolates and
00:25:03
concentrates by consuming a larger
00:25:06
quantity of protein each day to
00:25:07
compensate for a lower protein quality
00:25:10
and also by diversifying the intake of a
00:25:12
variety of plant-based sources of
00:25:14
protein so creating complimentary
00:25:16
proteins that have the right amino acid
00:25:18
profile despite the lower anabolic
00:25:21
potential of plant-based protein sources
00:25:23
studies generally support the idea that
00:25:24
as long as the total daily protein
00:25:26
intake is high enough a vegetarian or a
00:25:29
vegan diet can support daily muscle
00:25:31
protein synthesis and gains in muscle
00:25:33
size and strength as much as a diet
00:25:35
containing animal-based protein but
00:25:37
because plant protein is lower in
00:25:39
quality you'll have to consume more food
00:25:41
overall to reach your daily protein
00:25:43
intake but Whole Foods aren't the only
00:25:45
source of protein many people choose to
00:25:47
obtain their protein through protein
00:25:48
supplements or protein powder and
00:25:50
there's a good reason to think that this
00:25:51
is a fairly sensible practice whey
00:25:53
protein is one of the most popular
00:25:55
protein supplements in part because it's
00:25:57
an extremely high quality protein Source
00:25:59
whey is a rich source of the essential
00:26:01
amino acids cysteine and the branch
00:26:03
chain amino acids Lucine isol leucine
00:26:06
and veiling Whey also contains several
00:26:09
bioactive peptides the loosing content
00:26:11
of whey is what makes it stand out the
00:26:13
loosing content in way is 50 to 75%
00:26:17
higher than other protein sources
00:26:19
compared to the other component of milk
00:26:21
protein like casin whey protein is more
00:26:23
rapidly digested and stimulates muscle
00:26:25
protein synthesis more effectively at r
00:26:28
and after exercise making it a go-to
00:26:31
protein source for many athletes the
00:26:33
slower digestion of casine compared to
00:26:35
whe isn't necessarily A downside because
00:26:37
this means casine provides a prolonged
00:26:39
release of amino acids that can be
00:26:41
helpful for sustaining the muscle
00:26:42
protein synthesis response for a longer
00:26:44
period of time whey and caseine protein
00:26:46
are both much higher quality protein
00:26:48
sources than collagen which has a lower
00:26:51
quality amino acid profile it's rich in
00:26:53
Glycine and Proline but lacks essential
00:26:55
amino acids like Lucine furthermore
00:26:58
collagen does not significantly enhance
00:27:00
muscle protein synthesis or muscle
00:27:02
connective protein synthesis at rest or
00:27:05
after exercise making it a suboptimal
00:27:07
protein choice for those engaged in
00:27:09
resistance training and wanting to
00:27:11
improve skeletal muscle protein
00:27:13
synthesis it should be clear from our
00:27:15
discussion thus far that dietary protein
00:27:17
especially when optimized to suit your
00:27:19
individual goals and needs has an array
00:27:21
of health benefits for nearly everyone
00:27:24
it's performance enhancing anti-aging
00:27:26
from the standpoint of Frailty
00:27:27
prevention and can help you lose weight
00:27:30
however this might come as a surprise to
00:27:32
many but there is a school of thought
00:27:34
within the Aging community that too much
00:27:36
dietary protein increases cancer risk
00:27:38
and contributes to accelerated aging yet
00:27:41
today many athletes consume a high
00:27:43
protein diet and the fact of the matter
00:27:45
is being an athlete even a recreational
00:27:47
one is one of the best things we can do
00:27:49
to age well this is both intuitively and
00:27:52
scientifically obvious how do we
00:27:54
reconcile these facts let's get into it
00:27:56
some researchers argue that a high high
00:27:58
protein intake especially for meat
00:28:00
accelerates aging and even raises the
00:28:02
risk of cancer and early death this idea
00:28:05
stems largely from laboratory studies
00:28:07
showing that restricting protein intake
00:28:09
extends lifespan in animals and
00:28:11
observational data linking High animal
00:28:13
protein diets to a higher mortality rate
00:28:16
supporting this idea one study found
00:28:18
that middle-aged adults consuming high
00:28:21
protein diets where 20% of their
00:28:23
calories came from protein were 75% more
00:28:26
likely to die from any cause and four
00:28:28
times more likely to die from cancer
00:28:31
this is a pretty shocking statistic and
00:28:32
animal evidence corroborates some of
00:28:34
this at the mechanistic level however
00:28:37
there is more to this story in another
00:28:39
major study middle-aged adults consuming
00:28:42
high protein diets did show increased
00:28:44
mortality rates but only if they had
00:28:46
other unhealthy lifestyle factors like
00:28:49
obesity smoking heavy drinking or being
00:28:52
sedentary among healthy people this
00:28:55
Association disappeared so does a High
00:28:58
animal protein diet really pose a health
00:29:00
risk or is it more about what unhealthy
00:29:03
lifestyle factors exist in someone's
00:29:05
life this is where it gets interesting
00:29:07
protein particularly from animal sources
00:29:09
spikes levels of a hormone called igf-1
00:29:12
which can help build muscle support
00:29:14
brain health it enhances muscle repair
00:29:17
but high igf-1 levels also come with
00:29:19
potential downsides like promoting the
00:29:21
survival of pre-cancerous cells and
00:29:24
potentially allowing them to form cancer
00:29:26
numerous Studies have found an
00:29:28
association between elevated igf-1
00:29:30
levels and an increased risk of various
00:29:32
cancers so should we cut protein
00:29:35
drastically to lower igf-1 levels not
00:29:38
necessarily lowering igf-1 too much can
00:29:41
come with its own set of risks for
00:29:43
example calorie restriction which
00:29:45
significantly drops igf-1 has been
00:29:47
linked to brain matter loss in non-human
00:29:49
primates this raises questions about
00:29:52
whether low igf-1 might have trade-offs
00:29:54
in terms of brain health so is it better
00:29:56
to significantly cut protein intake and
00:29:59
avoid these risks or is there a balance
00:30:01
to be struck that gives us the best of
00:30:03
both worlds muscle strength muscle
00:30:05
repair cognitive health and protection
00:30:08
against cancer a recent meta analysis by
00:30:10
Dr wter Longo and colleagues highlighted
00:30:13
this idea showing a U-shaped
00:30:14
relationship between igf-1 levels and
00:30:17
mortality both very high and very low
00:30:19
igf-1 were linked to higher death rates
00:30:22
what was the optimal range it was
00:30:24
actually around 120 to 160 nanog per
00:30:28
milliliter and to reach this igf-1 sweet
00:30:30
spot researchers estimated a daily
00:30:32
protein intake of around 50 to 80 gam
00:30:35
which is not very much protein not to
00:30:38
mention this study did not specifically
00:30:39
look at healthy Physically Active people
00:30:42
and that's a critical piece to the
00:30:44
puzzle because a strong response to
00:30:46
exercise requires igf-1 so it raises a
00:30:50
philosophical question are these
00:30:52
recommendations aimed at healthy
00:30:54
Physically Active individuals or are
00:30:56
they tailored to people maintaining a
00:30:58
largely sedentary lifestyle physical
00:31:01
activity fundamentally changes how igf-1
00:31:04
behaves in the body exercise lowers
00:31:06
igf-1 in the bloodstream redirecting it
00:31:09
to where it can be beneficial like the
00:31:11
muscle and notably the brain here's why
00:31:14
that's important when you exercise
00:31:16
whether it's cardiovascular exercise or
00:31:18
strength training or high-intensity
00:31:20
interval training it stimulates muscle
00:31:22
fibers and increases igf-1 receptor
00:31:25
density in the muscle cells this makes
00:31:28
muscle tissue more sensitive to igf-1
00:31:31
potentially enhancing its uptake while
00:31:33
this precise mechanism is still being
00:31:35
explored in research what's clear is
00:31:37
that exercise increases the ability of
00:31:39
igf-1 to cross the bloodb brain barrier
00:31:43
once in the brain igf-1 plays a crucial
00:31:46
role in promoting neurogenesis that's
00:31:48
the growth of new brain cells especially
00:31:51
in regions of the brain like the hypoc
00:31:53
campus which is important for learning
00:31:55
and memory exercise doesn't stop there
00:31:58
exercise particularly intensive exercise
00:32:00
also raises levels of proteins that bind
00:32:03
to igf-1 and reduce its bioavailability
00:32:06
to damage cells that could potentially
00:32:08
form cancer cells exercise alone causes
00:32:11
more amino acids to be taken up into
00:32:12
skeletal muscle which also has the
00:32:15
effect of reducing circulating igf-1 in
00:32:18
fact when protein is consumed after
00:32:20
exercise igf-1 levels do not increase in
00:32:24
the ensuing 24 hours like they do when
00:32:26
protein is eaten with without exercising
00:32:28
beforehand so by channeling how igf-1 is
00:32:31
used and making it less available to
00:32:34
potentially stimulate cancer cells
00:32:36
exercise acts as a protective shield
00:32:38
regular physical activity has long been
00:32:40
shown to strongly reduce the risk of
00:32:42
many types of cancer and this may just
00:32:44
be one crucial mechanism that accounts
00:32:46
for that fact furthermore exercise
00:32:49
enhances the immune system's ability to
00:32:50
find and destroy cancer cells it lowers
00:32:53
chronic inflammation which is a known
00:32:55
risk factor for cancer and it improves
00:32:57
insulin sensitivity which can further
00:32:59
influence igf-1 levels so in short
00:33:02
higher igf-1 levels aren't inherently
00:33:04
dangerous it's the context that matters
00:33:07
exercise and a healthy lifestyle change
00:33:09
the story entirely showing us that igf-1
00:33:12
can be a powerful Ally for health
00:33:14
strength and also longevity when Guided
00:33:17
by an active balanced lifestyle this
00:33:19
brings us to another important question
00:33:21
if protein truly is inherently pro-aging
00:33:25
wouldn't we expect a population with a
00:33:27
higher protein intake athletes for
00:33:29
example to experience reduced life
00:33:31
expectancy but this doesn't appear to be
00:33:33
the case and in fact the opposite is
00:33:35
true athletes who we can reasonably
00:33:37
expect generally consume higher protein
00:33:39
amounts and are known to have elevated
00:33:41
igf-1 levels consistently show longer
00:33:44
lifespans and a better health metric on
00:33:46
average they live 2 to eight years
00:33:48
longer than the general population they
00:33:50
also die less of cancer and
00:33:52
cardiovascular diseases let's Circle
00:33:54
back to the amino acid Lucine whether
00:33:56
we're talking about optimizing muscle
00:33:58
protein synthesis or controversies in
00:34:00
the Aging field surrounding igf-1 and
00:34:02
mtor Lucine is at the heart of it Lucine
00:34:05
is the critical signal driving robust
00:34:07
activation of mtor animal protein has a
00:34:11
lot of lucing and whether you consider
00:34:12
that a good thing or not actually
00:34:14
depends on your views of igf-1 and mtor
00:34:16
mtor plays key roles in skeletal muscle
00:34:19
growth by driving muscle protein
00:34:20
synthesis and recovery but this brings
00:34:23
us to another area where mtor pathway
00:34:25
has also sparked controversy it's
00:34:27
potential connection to
00:34:29
atherosclerosis a study from early 2024
00:34:32
suggested that a high protein intake
00:34:34
could accelerate the development of
00:34:36
atherosclerosis which is the hardening
00:34:38
and stiffening of arteries the study
00:34:40
suggested that Lucine which activates
00:34:43
mtor and muscle tissue to drive muscle
00:34:45
growth might also activate mtor in the
00:34:48
vascular system promoting plaque buildup
00:34:50
through immune Cell Activation the
00:34:52
important thing to remember is that
00:34:54
exercise causes Lucine to be taken up by
00:34:57
muscle where it activates mtor in muscle
00:35:00
to build and repair muscle rather than
00:35:02
spending time in the bloodstream
00:35:04
triggering mtor in the vascular system
00:35:07
this is yet another example of how being
00:35:09
physically active versus sedentary
00:35:12
changes the entire equation it's a
00:35:15
different game for people who exercise
00:35:17
regularly okay so I hope it's clear by
00:35:19
now that the evidence suggesting high
00:35:21
protein diets are harmful to health is
00:35:24
not particularly strong when it comes to
00:35:26
some observational data suggesting a
00:35:28
potential link between high protein
00:35:30
intake and risk like cancer this risk
00:35:33
primarily applies to sedentary
00:35:35
individuals with other unhealthy
00:35:37
lifestyle factors like obesity for
00:35:40
physically active people it's a
00:35:42
different story exercise ensures that
00:35:44
protein and Lucine are directed toward
00:35:47
muscle growth and repair keeping mtor
00:35:50
activation where it's beneficial in the
00:35:52
muscles rather than in peripheral
00:35:54
tissues this explains why athletes
00:35:56
despite consuming more protein enjoy
00:35:58
Better Health and longer lifespans than
00:36:01
the general population the bottom line
00:36:03
is that for active individuals higher
00:36:05
protein intake supports performance
00:36:07
longevity and health all right everyone
00:36:09
that just about does it for our
00:36:11
discussion on the science of protein to
00:36:13
wrap up I want to provide eight of the
00:36:15
most important takeaways number one for
00:36:19
most adults a protein intake in the
00:36:21
range of 1.2 to 1.6 G per kilogram of
00:36:24
body weight per day should be consumed
00:36:27
to to support overall health older
00:36:29
adults athletes and people who want to
00:36:31
lose weight while sustaining lean body
00:36:33
mass should consume 1.6 gram per
00:36:36
kilogram per day or more protein need
00:36:39
should be calculated based on lean body
00:36:41
mass or an adjusted body weight that
00:36:43
reflects a healthy body fat percentage
00:36:46
this is typically around 12 to 15% for
00:36:48
men and 20% for women this means that if
00:36:51
you're not at your ideal weight you
00:36:53
should determine your protein
00:36:54
requirements using the target weight
00:36:56
you're aiming to achieve number two when
00:36:59
it comes to protein timing the so-called
00:37:01
anabolic window after exercise isn't as
00:37:04
narrow as once believe consuming protein
00:37:06
either before or after a workout is
00:37:09
effective but also just focusing on
00:37:11
total daily protein intake is what is
00:37:13
most important for optimizing resistance
00:37:15
training gains number three it is ideal
00:37:18
to try and distribute your protein
00:37:19
intake evenly across the day aim for
00:37:22
around 3 to four protein Rich meals each
00:37:24
containing around 20 to 25 gram of high
00:37:27
quality protein to stimulate muscle
00:37:29
protein synthesis for older adults
00:37:31
increasing each meal's protein content
00:37:33
to 20 to 30 grams may be advantageous
00:37:36
due to their higher protein needs and
00:37:38
anabolic resistance but remember that
00:37:41
total daily protein intake is much more
00:37:43
important than how protein is
00:37:45
distributed throughout the day number
00:37:47
four consuming protein before bed a
00:37:49
practice known as pre-sleep protein
00:37:51
intake this can be particularly
00:37:53
beneficial for older adults and athletes
00:37:55
this strategy enhances overnight muscle
00:37:57
protein synthesis and AIDS in Muscle
00:37:59
Recovery it contributes to better muscle
00:38:02
health and performance number five for
00:38:04
those considering protein
00:38:06
supplementation high quality sources
00:38:08
like whey and casine proteins are
00:38:09
excellent options whey protein is
00:38:12
rapidly digested and effective at
00:38:14
stimulating muscle protein synthesis
00:38:15
making it a great choice post exercise
00:38:18
or even before bed to provide additional
00:38:20
boost of amino acids casine protein
00:38:23
digests more slowly providing a
00:38:24
prolonged release of amino acids even if
00:38:27
meeting your protein needs through diet
00:38:29
alone supplementation can offer targeted
00:38:31
benefits such as supporting recovery
00:38:33
during sleep or after very intense
00:38:35
exercise number six animal proteins are
00:38:38
generally Superior to plant proteins for
00:38:40
maximizing muscle protein synthesis due
00:38:43
to their higher protein density better
00:38:45
digestability and complete essential
00:38:47
amino acid profiles particularly their
00:38:50
Lucine content however vegetarians and
00:38:52
vegans can still meet their protein
00:38:54
needs by consuming larger quantities of
00:38:56
plant-based proteins diversifying their
00:38:58
protein sources and incorporating
00:39:00
plant-based protein isolates and
00:39:02
concentrates to ensure they get all
00:39:04
their essential amino acids number seven
00:39:07
concerns about high protein intake
00:39:09
harming healthy kidneys are largely
00:39:11
unfounded for individuals without
00:39:12
pre-existing kidney issues and finally
00:39:15
number eight despite some schools of
00:39:16
thought in the longevity field that
00:39:18
higher protein intakes May reduce
00:39:19
longevity or promote cancer growth the
00:39:22
available evidence in humans just isn't
00:39:24
convincing enough exercise positively
00:39:27
influen uences how the body uses amino
00:39:30
acids and growth factors like igf-1 and
00:39:32
proteins like mtor directing them
00:39:34
towards the muscle and brain health
00:39:36
where they're most beneficial that
00:39:38
brings us to the end of this special
00:39:39
episode on all things protein I
00:39:41
sincerely hope that you learned a few
00:39:43
new things and have a greater
00:39:45
understanding of the incredibly
00:39:46
important role that protein plays in
00:39:47
promoting physical
00:39:56
health for