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Protein plays a vital role in maintaining muscle mass as we age. Around 40 years old, our muscles start to shrink, leading to loss of strength and frailty. Eating sufficient protein is necessary to prevent this decline. Recent scientific discoveries have challenged previous beliefs about protein, including myths about plant vs. animal protein and the timing of protein intake after exercise. Research shows that muscle tissue needs protein to rebuild and repair, especially after exercise. While there was previously a focus on consuming protein immediately after exercise, recent studies suggest that the anabolic window may be longer than previously thought, extending for up to a day or two. For normal individuals, who are not elite athletes, consuming adequate protein within a day or two after exercise is sufficient to support muscle rebuilding and recovery.
Exercise is essential for overall health, both for elite athletes and the general population. It has numerous benefits, including improving cardiovascular health, lung function, and even cognitive function. Engaging in exercise helps improve physiological systems throughout the body, leading to better health and an increased health span. Muscles play a crucial role in exercise and overall health. They provide structural support for the body and are responsible for metabolizing nutrients, such as carbohydrates and fats. Maintaining and strengthening muscles contribute to better metabolic health and overall physical function. The type and intensity of exercise vary based on individual goals, but generally, any form of physical activity that is enjoyable and sustainable can provide health benefits.
Nutrition, specifically protein intake, plays a significant role in supporting muscle health and function. Protein is necessary for muscle repair and growth, and its consumption following exercise can optimize muscle building. While previous recommendations emphasized immediately consuming protein after exercise, recent studies suggest that the anabolic window may be more flexible, lasting for up to a day or two. Consuming sufficient protein within this timeframe is crucial for muscle redevelopment. As individuals age, protein becomes even more important due to the decline in muscle mass and anabolic resistance. Older adults should consider consuming slightly higher protein amounts (25-30 grams per meal) to support muscle health. Exercise remains the primary factor in maintaining muscle function and overall health, with nutrition serving as a critical complement.
Muscles have a key role in our health beyond just their size. They play a crucial role in balancing blood sugar and other metabolic functions. Muscle proteins constantly turn over, and exercise increases this turnover, making proper protein intake necessary for maintaining and building muscle. The recommended daily amount of protein (0.8 grams per kilogram of body weight) is sufficient for general health, but individuals engaging in resistance training may benefit from consuming more protein (up to 1.6 grams per kilogram) to optimize muscle gains. Plant proteins can be just as effective as animal proteins for muscle growth, especially when consumed in diverse combinations. Adequate protein intake is important for bone health as well.
There are several myths surrounding protein intake that have been debunked by scientific studies. The concept of an 'anabolic window' after exercise, where immediate protein consumption is believed to be critical for muscle growth, is not supported by evidence. Our bodies can absorb and utilize protein over time, even if it takes longer to digest larger protein meals. Another misconception is the notion of a maximum amount of protein our bodies can absorb. While there is no limit to protein absorption, there is a limit to the amount of protein that can stimulate muscle growth. Generally, consuming more than 20 grams of protein in a meal does not yield additional muscle-building benefits. However, for optimal muscle growth, resistance training individuals may benefit from higher protein intake, up to 1.6 grams per kilogram of body weight.
As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.
But how can the protein we eat affect our abilities to exercise and stay healthy as we age?
It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function?
In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:12 Introduction
28:21 Quick Fire Questions
02:54 Do we need to eat proteins right after exercise?
03:34 What is protein?
04:45 Why should we care about exercise?
05:36 How does exercise help with healthspan?
07:41 What are the benefits of exercise?
07:57 Does exercise improve brain function?
11:23 Where do our muscles come into this conversation?
12:09 What constitutes an unhealthy muscle?
13:00 What's the difference between a healthy and unhealthy muscle?
14:18 How does protein fit into the idea of healthy muscles?
16:03 What about the concept of breaking muscle. Is it good for us?
18:13 Do we need more protein to help build muscle?
20:07 What is the anabolic window and Is it a myth?
21:54 Is it fine to listen to our hunger pangs post exercise?
23:01 How does protein impact menopause and bone health?
25:04 Is there a maximum amount of protein our bodies can absorb?
28:14 What is the right amount of protein to eat?
30:02 What is an 'adaptive response' to exercise?
31:17 How much higher RDA do we need if we are exercising?
33:31 Are we already eating enough protein?
35:51 Why does muscle mass change as we age?
36:18 Do we put on weight when we age?
36:59 How do our bodies respond to protein as we age?
41:38 How to balance protein and exercise
42:33 Where should we get our protein from?
46:43 Plant vs animal based protein products
51:26 Summary
55:12 Goodbyes
55:27 Outro
Mentioned in today’s episode:
Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://pubmed.ncbi.nlm.nih.gov/19056590/
Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle: https://pubmed.ncbi.nlm.nih.gov/15596483/
Food for our future: The nutritional science behind the sustainable fungal protein — mycoprotein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/
Follow Ben on Twitter : https://twitter.com/benjamintwall
Follow ZOE on Instagram: https://www.instagram.com/zoe/
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Episode transcripts are available here.
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