552: Everything You Thought You Knew About Protein Is Wrong! | Dr. Don Layman
The Ultimate Health Podcast
How to Stimulate Muscle Protein Synthesis
The anabolic period of a meal for muscle protein synthesis is about two hours. After that, you're breaking down muscle basically to fuel other organs. The liver can't make protein in the middle of the night and die. So it has to get it some some players. We want to get people out of that catabolic condition as soon as possible.
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
Show sponsor:
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Related links:
Follow Dr. Don Layman on Instagram
Metabolic by Dr. Don Layman - Macro-Balanced Meal Replacement Shake
Listen or watch Dr. Gabrielle Lyon previously on TUHP (episode #514)
The Game Changers (documentary)
Related episodes:
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How to Boost Your Metabolism, Melt the Fat Away & Build Muscle | Sal Di Stefano (#500)
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