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FoundMyFitness
#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle
Nov 27, 2024
Explore the surprising importance of protein beyond muscle building. Discover how higher protein intake supports metabolic health, longevity, and decreases risks of type 2 diabetes and sarcopenia. The conversation challenges the traditional RDA, advocating for increased consumption, especially for those training. Delve into the myths of the anabolic window and proper protein timing. Additionally, find out how exercise can influence protein's relationship with cancer and heart health, while keeping kidneys safe.
41:53
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Quick takeaways
- Protein intake is crucial not only for muscle growth but also for metabolic health and disease prevention, debunking the traditional RDA of 0.8 g/kg.
- Even distribution of protein across meals is essential for muscle protein synthesis, allowing for flexibility in timing while focusing on total intake.
Deep dives
The Role of Protein in Muscle Health
Protein is essential not just for muscle building, but also plays a crucial role in metabolic functions, insulin sensitivity, and disease prevention, particularly against type 2 diabetes and sarcopenia. To maintain and build muscle mass, it is recommended that individuals consume between 1.2 and 1.6 grams of protein per kilogram of body weight daily. For older adults, adjustments may be necessary due to anabolic resistance, requiring nearly double the amount of protein to achieve similar muscle protein synthesis compared to younger individuals. Regular resistance training combined with adequate protein intake can significantly enhance muscle growth, strength, and overall metabolic health.
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