#299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.
Luc van Loon, expert in muscle metabolism, discusses the impact of protein quality and quantity on muscle protein synthesis. Topics include insulin and triglycerides in endurance exercise, protein absorption rates, differences between animal and plant protein sources, and the role of resistance training and dietary protein in muscle health.
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Quick takeaways
The impact of protein quality and quantity on muscle protein synthesis is crucial for performance and recovery.
Different protein types affect muscle protein synthesis rates based on absorption, digestibility, and amino acid quality.
Animal and plant protein sources have distinctive properties that influence muscle protein synthesis dynamics.
Resistance training enhances the body's response to protein intake, promoting greater muscle protein synthesis.
Balancing protein consumption with exercise is essential for preserving lean mass and promoting fat loss.
Anabolic resistance in muscles due to inactivity showcases the significant impact of short-term inactivity on muscle response to protein.
Deep dives
Protein Digestion and Absorption Process
Protein digestion starts in the stomach where acid is added, leading to clumping of the protein. Enzymes in the duodenum break down proteins into free amino acids. Amino acids are either incorporated into intestinal proteins or released into the circulation via the portal vein to be used for muscle protein synthesis.
Excess Protein Utilization
Excess protein that cannot be immediately processed is oxidized. Long-term overconsumption of protein leads to storage as fat through gluconeogenesis, where amino acids are converted into glucose and then stored as fat.
Labeling Amino Acids in Milk Protein
Using stable isotopes infused into cows, labeled amino acids were integrated into milk protein. This labeled milk protein was then extracted and used in clinical experiments to study the digestion, absorption, release, extraction, and incorporation into the muscle of labeled amino acids.
Long Journey of Isotopic Amino Acids
Stable isotopic amino acids went from a lab in the US to cows in France, integrated into milk protein, then extracted and used in human trials. Finally, the same amino acid was found integrated into muscle after being around for four years in various forms.
Unique Approach to Studying Protein Absorption
The innovative use of labeled amino acids in milk protein extracted from cows provided a valuable method to study digestion, absorption, and incorporation into muscle in human subjects. This approach allowed for detailed insights into the journey of amino acids from lab to muscle.
Casein vs. Whey Protein Study
25% of the labeled phenylalanine was found in the milk protein extracted from cows. This substantial yield allowed for the study of the differences between casein and whey protein digestion and absorption, providing valuable insights into protein utilization processes in the body.
Protein Digestion and Muscle Protein Synthesis
Consuming minced meat results in more rapid digesting and absorption, leading to expedited muscle protein synthesis due to greater leucine release. Research shows that the speed of protein digestion and absorption affects muscle protein synthesis, with minced meat showing a quicker response compared to whole steak.
Effect of Protein Composition on Antibiotic Response
Protein composition plays a crucial role in stimulating muscle protein synthesis, with whey protein having a higher leucine content and faster digestion than casein. Studies indicate that rapidly digestible protein, along with amino acid composition, particularly leucine content, greatly influences antibiotic response for muscle protein synthesis.
Influence of Training on Protein Utilization
Consistent resistance training enhances the body's response to protein consumption, promoting greater muscle protein synthesis even with caloric deficits. Physical activity significantly impacts how consumed protein is utilized by the body, emphasizing the importance of exercise in maximizing the benefits of dietary protein intake.
Optimizing Protein Intake for Muscle Health
Maintaining optimal muscle health requires a strategic approach to protein intake, especially in scenarios of caloric restriction. Balancing protein consumption with exercise can help preserve or increase lean mass while promoting fat loss. Combining protein intake with regular physical activity provides a synergistic effect on muscle protein synthesis and overall muscle health.
The Impact of Inactivity on Muscle Anabolic Resistance
In the podcast, the concept of anabolic resistance in muscles due to inactivity is explored. The speaker discusses an experiment where a group of young individuals had one leg immobilized in a cast for a week, resulting in a 35% decrease in protein assimilation in the immobilized leg compared to the other. This anabolic resistance exceeds what is typically observed in older individuals, showcasing the significant impact of short-term inactivity on muscle response to protein. Additionally, the podcast highlights that exercise can counteract this effect, as observed when an aged individual's muscle response is brought to par with younger individuals through training.
Role of Protein and Exercise in Muscle Preservation
Another key point discussed in the podcast is the importance of protein intake and exercise in preserving muscle mass, especially in medical contexts like cancer treatment. The speaker emphasizes the positive impact of resistance training alongside androgen deprivation therapy for prostate cancer patients in maintaining muscle mass and strength. Furthermore, the conversation delves into the effectiveness of protein supplements like collagen, noting that while collagen may benefit connective tissues, it does not enhance muscle protein synthesis like traditional protein sources such as whey or casein. The discussions emphasize that a balanced protein intake, physical activity, and targeted nutrition play crucial roles in supporting muscle health and function.
Luc van Loon is an internationally renowned expert in skeletal muscle metabolism. In this episode, Luc starts with an exploration of the roles of insulin and triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, and he offers profound insights into the significance of protein in this context. He elucidates how different protein types and forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, and their implications for performance and recovery. Delving deeper, he differentiates between animal and plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey and casein to the emerging trends in collagen protein supplementation. Moreover, Luc dissects the intricate connections among physical activity, lean muscle mass, muscle protein synthesis induced by resistance training, and dietary protein.
We discuss:
Luc’s background and insights about fuel selection during exercise [3:30];
Fuel utilization during endurance exercise [9:30];
Fat metabolism, intramuscular lipids, and the nutritional dynamics of endurance sports [17:15];
The optimal window for replenishing intramuscular fat stores and glycogen post-exercise [25:15];
Luc’s interest in protein metabolism and exploration of amino acids' dual role as building blocks and signaling molecules in driving muscle protein synthesis [32:15];
How protein metabolism differs between sedentary individuals and those engaged in predominantly strength training or endurance training [38:45];
The basics of how proteins are digested and absorbed, and how muscle protein synthesis is measured [50:30];
How factors like food texture, cooking methods, and protein composition impact muscle protein synthesis, and the importance of protein distribution throughout the day [59:45];
Differences in whey and casein proteins, and the ability of ingested protein to stimulate muscle protein synthesis [1:03:30];
Dietary protein distribution and quantity for the maximization of muscle protein synthesis [1:09:00];
Muscle loss with age and inactivity and the importance of resistance exercise to maintain type II muscle fibers [1:17:15];
Differences between whey and casein proteins, and the importance of both quantity and quality of protein sources [1:28:30];
Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more [1:37:00];
How to preserve muscle while trying to lose weight [1:46:00];
Anabolic resistance and overcoming it with physical activity [1:55:45];
Importance of protein intake and physical activity in hospitalized patients [2:06:30];
Reviewing the efficacy of collagen supplements [2:13:30];
Plant-based diets: how to ensure a balance of amino acids, and other considerations [2:20:30];
Future research: understanding protein metabolism in the brain [2:23:45]; and
