369: What You Need to Know About Protein Supplementation for Muscle Building and Fat Loss | Angelo Keely
Feb 12, 2024
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Angelo Keely, CEO of Kion, discusses the value of protein supplementation for optimizing body composition and metabolic health. Topics include differences between whole food proteins and protein supplements, whey vs beef protein for muscle building, and the relationship between whey protein and dairy sensitivity. The distinction between whey protein and ultra processed foods is explored, along with sustainability and regenerative farming. The impact of essential amino acids on muscle protein synthesis, benefits of amino acid supplements, and maintaining net protein balance are also discussed.
Essential amino acid (EAA) supplements play a crucial role in weight loss scenarios by preventing muscle loss during calorie reduction.
EAA supplements have a higher impact on muscle protein synthesis compared to whole food protein or whey protein isolate, making them beneficial for athletes looking to enhance performance and maintain muscle mass.
EAA supplements are essential for older adults and vegans to support muscle health and prevent age-related muscle loss.
To prevent muscle loss while cutting weight and prioritizing fat loss, a significant increase in essential amino acid (EAA) intake is required.
Deep dives
The Impact of Essential Amino Acid Supplements on Muscle Protein Synthesis
Essential amino acid (EAA) supplements have a significant impact on stimulating muscle protein synthesis compared to whole food protein and whey protein isolate. EAA supplements are immediately bioavailable and quickly enter the bloodstream, leading to a peak concentration of essential amino acids to rebuild and maintain muscle proteins. In fact, three grams of essential amino acids can provide the same muscle protein synthesis as 20 grams of whey protein. This makes EAA supplements ideal for weight loss scenarios, where calorie reduction and maintaining muscle mass are important. When cutting calories, the body tends to use protein as an energy source, making EAA supplements crucial to prevent muscle loss. Athletes looking to enhance performance or maintain muscle mass can also benefit from EAA supplements. Additionally, older adults and vegans, who may struggle to consume adequate protein, can use EAA supplements to support muscle health and prevent age-related muscle loss.
Choosing Quality Whey Protein
When selecting a whey protein, it is important to consider the ingredient panel, which should contain whey protein isolate or concentrate with minimal additives. Look for clean flavors and minimal additional ingredients. Grass-fed whey protein can offer additional benefits in terms of fatty acid profiles, sustainability, and animal welfare. Grass-fed whey protein is not only a byproduct of the cheese-making industry but can also provide a superior taste compared to lower quality proteins. However, the nutritional value and impact on muscle protein synthesis compared to conventional whey protein may be disputed.
Essential Amino Acids in Weight Loss Scenarios
Essential amino acid (EAA) supplements play a crucial role in weight loss scenarios. When reducing calorie intake, the body often uses protein as an energy source, which can lead to muscle loss. By supplementing with EAA, individuals can prevent muscle loss during calorie reductions. Research suggests that a threefold increase in EAA intake is required to maintain net protein balance during a 30% calorie reduction. Incorporating EAA supplements can help individuals maintain muscle mass while cutting calories and achieving weight loss goals.
Essential Amino Acid Supplements for Athletes
Athletes seeking to enhance performance and maintain muscle mass can benefit from essential amino acid (EAA) supplements. EAA supplements have a higher impact on muscle protein synthesis than whole food protein or whey protein isolate. By providing an immediate and bioavailable source of essential amino acids, EAA supplements support muscle repair and growth, leading to improved athletic performance. EAA supplements can be particularly useful for athletes engaged in intense resistance training or endurance activities to optimize muscle protein synthesis and recovery.
Essential Amino Acid Supplements for Aging and Special Populations
Essential amino acid (EAA) supplements also play a critical role in aging and for special populations such as vegans. As individuals age, protein synthesis decreases, and maintaining muscle mass becomes more challenging. EAA supplements can support muscle health and prevent age-related muscle loss. For populations following a vegan or plant-based diet, EAA supplements provide an essential source of high-quality protein. EAA supplementation ensures adequate essential amino acid intake for optimal muscle health and function.
Importance of Essential Amino Acids for Maintaining Muscle Mass During Weight Loss
To maintain muscle mass while cutting weight and prioritizing fat loss, recent studies indicate that a 30% reduction in calories requires a 300% increase in essential amino acids (EAAs) to prevent muscle loss and maintain net protein synthesis. This means that individuals who want to avoid muscle loss during a cut phase should increase their total intake of EAAs significantly. Taking 250 grams of protein during a cut phase may not be sufficient to prevent muscle loss, but supplementing with EAAs alongside existing protein intake can help maintain muscle while prioritizing fat loss.
Optimal Timing and Dosage of Essential Amino Acids (EAA) Supplements
Essential amino acid supplements can be taken at any time of the day, but for maximal benefits, there are specific timing strategies. Taking EAAs between meals, when protein intake is lower, can prevent net protein loss during that period and provide energy benefits. Consuming EAAs before, during, or after exercise promotes muscle protein synthesis and enhances recovery. Additionally, taking EAAs right before a meal can optimize the anabolic effect of whole food proteins. EAAs can also be taken before bedtime to stimulate muscle protein synthesis during sleep. Overall, finding a consistent time to incorporate EAAs into one's routine is crucial to maximize their benefits.
Angelo Keely is co-founder and CEO of Kion, a protein-focused company that offers premium, clean, research-backed supplements and foods that support a long and active life.
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