Building muscle is essential for longevity and overall health.
Amino acids play a crucial role in stimulating muscle protein synthesis.
Choosing protein sources with optimal digestibility and amino acid composition is important.
Deep dives
Importance of Building Muscle for Longevity and Health
Building muscle is crucial for longevity and overall health. Muscle acts as a reservoir of amino acids, the building blocks of proteins, which are essential for the body's protein synthesis and the maintenance of other organs and functions. As we age, we become more anabolically resistant, making it more difficult to break down protein and stimulate muscle protein synthesis. By building and maintaining muscle mass, we can increase our basal metabolic rate, burn more calories, and combat inflammation and metabolic shifts that occur with age. Investing in muscle now can have long-term benefits for healthy aging and reducing the risk of chronic illness.
Using Amino Acids for Muscle Protein Synthesis
Amino acids play a crucial role in stimulating muscle protein synthesis. Essential amino acids, which are the nine amino acids our body cannot produce on its own, are particularly important for this process. Consuming protein or essential amino acids every three to four hours ensures a consistent supply of amino acids in the blood, which is vital for maintaining muscle protein synthesis and supporting mood regulation. While whole food sources of protein, such as animal and plant proteins, are valuable, essential amino acid supplements can be beneficial, especially during fasting periods or when complementing meals that lack sufficient protein. Essential amino acid supplements, like Kion Aminos, can provide powerful support for muscle protein synthesis and overall health.
Choosing and Combining Protein Sources
When choosing protein sources, it is important to consider their digestibility and amino acid composition. Animal proteins, like eggs and lean meats, are highly digestible and contain a well-balanced profile of essential amino acids. Plant proteins, while good options, are generally less digestible and may require careful combination to ensure all essential amino acids are obtained. Consuming a variety of plant-based proteins, such as beans and rice or quinoa and beans, can help achieve a complete amino acid profile. Essential amino acid supplements, like Kion Aminos, can also be taken alongside meals to enhance protein synthesis and provide additional amino acids. However, it is essential to prioritize whole food protein sources and use supplements as complementary support.
The Importance of Essential Amino Acids
Essential amino acids are crucial for the body as they cannot be synthesized and must be obtained through diet. While the body can synthesize the other amino acids, it's important to consume all nine essential amino acids to prevent deficiency. Plant proteins often lack certain essential amino acids, making it necessary to combine different plant protein sources. In studies, essential amino acids alone were found to stimulate muscle protein synthesis, while non-essential amino acids had no such effect. Essential amino acid supplements provide the active components necessary for muscle protein synthesis, making them highly effective in supporting muscle growth and recovery.
The Role of Amino Acids in Muscle Protein Synthesis
Amino acids play an essential role in muscle protein synthesis. Taking essential amino acids before a resistance training workout maximizes muscle protein synthesis. Although branch chain amino acids (BCAAs) are important, they are not effective on their own and require the presence of the other six essential amino acids to stimulate muscle protein synthesis. Essential amino acid supplements provide a more complete amino acid profile for optimal muscle protein synthesis. Combining BCAAs with other amino acids can potentially enhance muscle protein synthesis, but it requires careful selection and precise combinations. Overall, well-formulated essential amino acid supplements are more effective and efficient in promoting muscle growth and recovery.
On today’s show Erin sits down with Angelo Keely, the Co-founder and CEO of Kion, a supplement and functional food company dedicated to helping health and fitness enthusiasts live long, fun, active lives by providing clean, energy enhancing solutions.
Angelo knows his stuff when it comes to protein intake, so this is exactly what this episode is all about - protein needs, different types of protein, amino acids, strategizing protein intake for muscle mass, and why building muscle is a worthwhile health investment.
Like Erin, Angelo does not subscribe to any one diet dogma, so it was great to get his well rounded thoughts on all things protein and amino acids. Erin enjoyed talking to him so much that she lost track of time, so we know you’re gonna love this discussion, too!
Timestamps:
(7:08) Get to know Angelo Keely, co-founder of Kion Aminos
(13:34) Why building muscle supports longevity, healthy aging, and fat loss
(19:30) The metabolic impacts of protein intake and maintaining muscle
(31:04) Recommendations for protein intake based on your weight and goals
(47:34) Using amino acids to support blood sugar regulation between meals
(54:36) The best way to leverage Kion Aminos for building muscle when resistance training
