Better! with Dr. Stephanie

Is Your Diet Starving Your Muscles? Protein Masterclass with Dr. Donald Layman

Apr 22, 2024

Dr. Donald Layman, a protein expert, discusses essential amino acids, protein quality, muscle growth dosing, and debunking myths about aging and protein consumption with Dr. Stephanie. They delve into the nuances of protein intake for different training regimens, optimal carbohydrate levels, and the importance of protein in menopause.

01:13:05

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Episode guests

Donald Layman

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Quick takeaways

Protein quality varies between animal and plant sources, impacting muscle health and amino acid balance.

Leucine's role in muscle protein synthesis highlights the importance of proper amino acid intake for muscle repair.

Balancing protein and carbohydrate intake, especially post-exercise, is crucial for optimal muscle maintenance and weight loss.

Deep dives

The Importance of Maintaining Muscle Health for Long-Term Well-Being

Maintaining functional mobility is crucial, especially for individuals over 60-65 years old to prevent falls and fractures, which can lead to serious health complications. Muscle health plays a significant role in preventing frailty and promoting overall well-being. Continuous rebuilding of muscle proteins underscores the importance of adequate protein intake and the complexity of metabolism, highlighting the need for targeted nutrition strategies.

Introduction

2min

Exploring Protein Intake, Muscle Health, and Cellular Function with Dr. Donald Lehman

2min

Cellular Health and Mitochondrial Rejuvenation Supplements

3min

Muscle Health, Protein Metabolism, and Age-Related Considerations

30min

Understanding Magnesium Types and Plant Protein Needs for Vegetarians and Vegans

4min

Protein Intake and Muscle Development

10min

Exploring Carbohydrate Consumption Limits and Physical Activity Balance

3min

Optimizing Muscle Health Through Nutrition and Exercise

24min

Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues.

In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair.

Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause.

Episode Overview:
0:00 Intro/Teaser
3:36 Welcome Dr. Donald Layman
4:13 Exploring the Function of Muscle in the Body
11:43 Delving into Protein, Amino Acids, and Synthesis
15:07 Protein Needs and Aging Process
26:58 Protein Quality: Animal vs. Plant Proteins
34:01 Supporting Vegetarians and Vegans with Protein Intake
36:16 Child Neglect and Malnutrition
41:00 Regulation of mTOR and Carbohydrate Consumption
44:22 Muscle Potential and DNA Limits
54:07 Leucine, mTOR, and MPS
57:44 Protein Timing for Exercise
1:00:30 Carbohydrates and Protein Choices
1:03:58 Protein Target for Weight Loss
1:07:54 Protein Dosing Throughout the Day

Resources Mentioned:
Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001
Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-flux
Exercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/
Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/
Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/
Website: MetabolicTransformation.com
Forever Strong book - https://drgabriellelyon.com/forever-strong/

Bio:
Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.

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