How Much Protein Do You Need to Maintain? | 2min snip from The Ultimate Health Podcast

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552: Everything You Thought You Knew About Protein Is Wrong! | Dr. Don Layman

The Ultimate Health Podcast

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CHAPTER

How Much Protein Do You Need to Maintain?

We want the downward trajectory to stop as the first step. We know that muscle accumulation really at any age, but certainly at a 55-year-old, relates to resistance exercise. So if you're really looking to build muscle, you're going to have to do resistance exercise with fairly heavy weights to actually build. Too little protein will cause you to lose muscle or prevent you from gaining. But extraordinarily high amounts of protein will causes you to gain more.

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Watch the full video interview on YouTube here: https://bit.ly/552drdonlayman

Dr. Donald Layman (IG: @layman.don) is Professor in the Department of Food Science & Human Nutrition at the University of Illinois.

He has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Don has over 120 peer-reviewed publications.

By the end of this conversation you’re going to have a deep understanding of how to optimize your dietary protein and the health of your muscles. Enjoy it!

In this episode, we discuss:

Optimizing dietary protein as you age
Rebuilding muscle mass
RDA protein recommendations are too low
The catabolic crisis model + how to minimize it
Weight loss is a catabolic condition
Building muscle is 75% resistance training + 25% protein intake
Muscle is critical for metabolic health
How does muscle burn carbohydrates?
Too many carbohydrates = diabetes
One-to-one ratio of protein and carbohydrates
Protein has a higher thermogenic effect
What does muscle protein synthesis mean?
Do you need a protein shake after working out?
Why a protein bolus in the morning is important
Don’s thoughts on intermittent fasting
30 grams of protein with leucine
Is protein hard on the kidneys?
Nutrition labels and protein/amino acids
The truth about plant-based protein
The primary use of threonine in the body
How long does protein synthesis last?
Spacing protein out every 4-5 hours
The best time of day to eat carbohydrates
Are there any benefits to protein before a workout?
Longevity vs. quality of life
Ulterior motives for funding “bad science”
Don’s non-complex approach to nutrition
Exercising and aging
A simple way to increase your protein intake
Don’s typical day of eating
How much protein do kids need?
Exercise goals + HIIT workouts
Fasted workouts & resistance training
100 grams of carbs a day

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