Top Strategies to Build Muscle & Bone Density Through Nutrition & Fitness, with Layne Norton, Ph.D.
Oct 2, 2023
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Layne Norton, Ph.D., a scientist, pro natural bodybuilder, and raw elite powerlifter, discusses optimal protein intake, differences between plant and animal protein, building muscle and bone density, the mTOR/autophagy debate, and more.
Adequate protein intake is necessary to prevent muscle loss and frailty.
The recommended dietary allowance (RDA) for protein does not consider the optimal amount needed for maximizing lean mass or athletic performance.
Higher protein intake does not have negative effects on bone health and regular exercise, including resistance training, is recommended for optimal bone health.
Deep dives
Protein intake is crucial for preventing deficiency and maintaining lean mass
Protein is essential for preventing deficiency and maintaining lean mass in the body. It provides amino acids for building and repairing tissues and has anabolic effects on the bones. Adequate dietary protein intake is necessary to provide the body with the amino acids it needs. Insufficient protein intake can lead to muscle loss and frailty. However, consuming enough protein is crucial to prevent these issues.
The minimum protein intake recommended is based on preventing deficiency
The recommended dietary allowance (RDA) for protein is set at a level that prevents deficiency. Historically, the focus has been on determining the minimum amount of protein needed for growth and development. This approach originated from agricultural studies aiming to minimize the cost of protein feed for animals. The RDA is based on the minimum protein requirement and does not consider the optimal amount needed for specific goals, such as maximizing lean mass or athletic performance.
Protein intake does not negatively impact bone health
Contrary to common belief, higher protein intake does not have negative effects on bone health. Studies show that protein intake has either a neutral or positive effect on bone mineral density. While increased calcium excretion may be observed with higher protein intake, it is compensated by increased calcium absorption. Additionally, resistance training has a significant positive impact on bone mineral density. Therefore, regular exercise, including resistance training, is recommended alongside sufficient protein intake for optimal bone health.
Protein intake does not significantly impact kidney function
The concern that high protein intake negatively impacts kidney function is not supported by scientific evidence. Randomized control trials show that protein intake does not have adverse effects on kidney health. In fact, studies have observed that individuals with higher total protein intake have better bone mineral density and kidney function. Limited evidence suggests that animal protein may have a slightly negative impact, but plant protein intake appears to have a neutral or slightly positive effect. Adequate protein intake is important for overall health, and concerns about kidney health are not a significant concern for most individuals.
Protein and Kidney Health
There is debate regarding the relationship between protein intake and kidney health. While excessive protein intake may potentially worsen kidney function, restricting protein too much can hinder tissue recovery. Prospective cohort trials have not been able to isolate the impact of protein intake on kidney health accurately due to confounding factors. The demonization of protein in kidney disease may not be entirely justified. It is crucial to strike a balance and consult with nephrologists regarding protein intake in cases of kidney disease.
Dietary Choices and Health
The impact of dietary choices on health goes beyond mere protein consumption. When dietary patterns change, overall caloric control, reducing processed food consumption, and making healthier choices become essential. Processed food consumption, particularly when overeaten due to its palatability and lack of fiber, can negatively affect health by causing weight gain, insulin resistance, and other metabolic issues. Instead of focusing on individual macronutrients like protein, the emphasis should be on overall food quality, calorie control, and reducing processed food intake.
Layne Norton, Ph.D. is a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. Layne and Jill haven’t always seen eye to eye, which makes this show incredibly fun and different. They dig in on all the research regarding optimal protein intake, the differences between plant protein and animal protein, the best fitness strategies to build muscle and bone density, the mTOR/autophagy debate, and so much more!
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