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Muscles undergo constant turnover with protein renewal. The analogy is that within three months, the arm muscle completely renews its protein pool. Maintaining optimal turnover eliminates damaged proteins and incorporates high-quality proteins, essential for proper muscle function and metabolic health.
Protein synthesis and breakdown play crucial roles in muscle remodeling. Hyperplasia, the increase in muscle fibers, is not common in humans, where hypertrophy, the growth of existing muscle fibers, occurs. Protein intake and recruitment of type two muscle fibers aid in maximizing hypertrophy.
Maximal protein intake aims to maximize protein synthesis without considering other metabolic consequences. In contrast, an optimal intake focuses on balancing protein synthesis with minimal oxidation, ensuring efficient use of dietary amino acids.
During energy restriction, higher protein intake along with resistance exercise helps preserve muscle mass. High-quality weight loss aims to maximize fat loss while maintaining muscle mass, crucial for metabolic health and preventing weight regain.
For recreational endurance athletes engaging in intense cardiovascular training, an optimal protein intake of around 1.6 grams per kilogram is recommended to account for amino acid oxidation. Post-exercise recovery meals and the timing of protein intake are crucial, especially for endurance athletes given their high energy availability and protein requirements.
Research suggests that multiple protein feedings throughout the day may be advantageous for optimizing amino acid utilization and reducing amino acid oxidation, particularly for individuals not consuming maximal protein amounts. A study comparing protein intake distribution in vegan versus animal-based diets against weightlifting is underway to assess the impact of protein distribution on muscle protein synthesis.
The podcast delves into various protein myths and misconceptions, including the questionable effectiveness of branch chain amino acids supplementation, collagen's role in muscle and connective tissue health, and the ongoing debate over specific protein sources like collagen supplements. The significance of food matrix effects on protein utilization and the importance of considering a holistic approach to nutrition and exercise are highlighted as key areas for further research and understanding.
Episode #310. For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake.
Discover the nuanced difference between optimising and maximising intake, the problem with eating too much protein, and why getting protein from whole foods is important. We also cover protein timing and distribution, supplementation, and much more.
Specifically, we discuss:
Learn more about Dr Nicholas Burd on his staff profile, and read his publications on ResearchGate.
If you’re interested in learning more about protein, make sure to listen to Episode #290, a protein masterclass featuring world-renowned experts.
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
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