The Dr. Layne Norton Podcast Protein Masterclass with my PhD Advisor Dr. Donald Layman
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Jul 28, 2025 
Dr. Donald Layman, a pioneer in nutrition science and recipient of the Lifetime Achievement Award from the American Society for Nutrition, joins Layne Norton for an insightful discussion on protein. They explore the vital role of leucine in muscle synthesis, the effectiveness of plant-based diets for muscle building, and the important nuances of calorie control. Layman also shares wisdom on the significance of protein timing and the need for transparency in supplements. Their conversation highlights the evolution of nutrition science and the importance of mentoring in academia.
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Optimal Daily Protein Range
- The human body's protein needs range from 0.8 to 3 grams per kg daily, depending on age and activity.
- Around 1.5 to 1.6 grams per kg generally covers health and muscle maintenance for most people.
Age Increases Protein Needs
- Aging reduces muscle protein synthesis efficiency, requiring more essential amino acids for the same anabolic response.
- This anabolic resistance calls for higher nutrient density especially as calorie needs decrease with age.
Leucine Requires Full Amino Support
- Leucine activates mTOR to trigger protein synthesis but all 20 amino acids are needed for muscle growth.
- Supplementing leucine alone won't increase muscle mass without adequate total protein intake.