#73 - Protein and muscle adaptations to loading and unloading with Professor Luc van Loon
Nov 19, 2023
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Dr. Glenn McConell chats with Professor Luc van Loon, an expert in exercise and nutrition. They discuss protein needs, the effects of exercise on protein synthesis, and debunk the need for supplements. They also explore the individual variation in exercise response and the role of physical activity in restoring antibiotic response. The podcast covers muscle adaptations in ICU patients, resistance training for the elderly, collagen supplementation, and the importance of diet and exercise for overall health.
Protein supplementation can optimize muscle adaptation to exercise, promoting muscle mass and strength gains.
Determining individual protein needs is important as there is no one-size-fits-all recommendation.
Timing of protein intake after exercise is crucial for maximizing muscle adaptability and recovery.
Regular exercise and consistent training are essential for muscle adaptation and growth.
Deep dives
Protein supplementation is beneficial for muscle adaptation
Protein supplementation, whether through powders or protein-rich foods, can enhance muscle adaptation to exercise. Studies have shown that additional protein intake can optimize muscle protein synthesis and promote muscle mass and strength gains, especially when combined with exercise. However, it is important to note that protein supplementation refers to increasing protein intake above normal levels, not just relying on supplements. In most cases, athletes and active individuals already consume enough protein through their diet to meet their needs.
Protein needs vary based on activity level and muscle turnover
Determining protein needs can be challenging as there is no one-size-fits-all recommendation. The World Health Organization suggests 0.8 grams of protein per kilogram of body weight per day to sustain basic needs, but this may not optimize muscle adaptation and exercise performance. Athletes and those with higher exercise intensity or increased muscle turnover may require more protein, ranging from 1.2 to 1.6 grams per kilogram of body weight per day. However, most active individuals already consume enough protein through their regular diet, especially if their energy intake is adequate.
Timing of protein intake after exercise can influence muscle adaptation
The timing of protein intake after exercise can influence muscle adaptation and recovery. Exercise increases the body's sensitivity to protein, making it more receptive to the anabolic properties of protein ingestion. Consuming protein within the first few hours after exercise can optimize muscle adaptability and enhance muscle protein synthesis. However, the anabolic response can still be elevated for up to 24 to 48 hours after exercise, so overall protein intake throughout the day is crucial, not just immediately after exercise.
Exercise intensity and protein requirements
Protein requirements can vary based on exercise intensity and muscle turnover. Endurance athletes may have higher protein needs as they may oxidize more amino acids during exercise, but their protein intake is typically higher due to increased food consumption. Resistance-trained athletes may also have higher protein needs due to the muscle building demands of their training. However, for both types of athletes, overall protein intake from regular meals and snacks is typically sufficient to meet their needs and support muscle adaptation.
The importance of consistent exercise for muscle adaptation
Consistency in exercise is crucial for the body to adapt and build muscle. The body first adapts in strength and functionality before muscle growth occurs. This adaptation requires a continuous increase in capacity through consistent exercise. Consistency in training is more important than short-term efforts, as the body needs to recognize the continuous demand for strength and power to initiate muscle adaptation.
Quality of protein and its impact on muscle protein synthesis
Plant-based proteins have been found to have a lower capacity to stimulate muscle protein synthesis compared to animal-based proteins. Plant-based proteins generally have fewer essential amino acids and may be deficient in certain amino acids necessary for muscle signaling and synthesis. However, studies have shown that the lower quality of plant-based proteins can be compensated by consuming a greater quantity of these proteins. In individuals with higher energy expenditure and protein intake, the lower quality of plant-based proteins may be less of a concern due to the already sufficient quantity of protein consumed.
The impact of aging and physical activity on muscle adaptability
As individuals age, there is a decrease in the sensitivity of muscle to anabolic stimuli, also known as anabolic resistance. This decrease in muscle sensitivity can be attributed to factors like reduced physical activity and chronic inactivity, rather than solely aging itself. Regular physical activity, specifically resistance training, has been shown to counteract anabolic resistance and stimulate muscle protein synthesis, even in older individuals. Inactivity and immobilization can lead to rapid muscle loss, exacerbating age-related muscle loss. Therefore, maintaining physical activity is crucial for preserving muscle mass and health as individuals age.
The role of nutrition and exercise in muscle health
Protein plays a vital role in muscle synthesis and maintenance. Increasing protein intake is important for supporting muscle health, particularly during periods of injury or immobilization. However, increasing protein intake alone may not be sufficient to maintain muscle mass. Physical activity and exercise are essential for stimulating muscle protein synthesis and promoting muscle adaptation. The combination of adequate protein intake and regular exercise is crucial for maintaining muscle health and preventing muscle loss.
Dr Glenn McConell chats with Professor Luc van Loon from Maastricht University, The Netherlands. He is an expert with a wealth of knowledge on the role of physical activity/exercise and nutrition on muscle adaptation. A lot of his research focuses on protein and protein synthesis. He applies these studies to young healthy individuals, the aged and also has conducted important experiments on people in ICU. He makes it clear that most people, especially athletes, get enough protein in their diet so do not need to take supplements. Are there really non responders to exercise training? Anabolic resistance with aging is due to inactivity. Lots more. A very interesting chat.
0:00. Introduction
2:09. How Luc got into exercise research
6:30. Moving into protein metabolism
8:05. Using tracers to determine exercise metabolism
11:40. How much protein do we need?
16:35. Protein rich foods after exercise
17:00. Generally don’t need supplements.
18:20. Food vs supplements
19:35. Effects of lower protein intakes
23:50. Protein turnover in some organs higher than muscle
28:00. Optimal protein intake/additional protein
31:00. Athletes eat more so likely don’t need extra protein
34:00. Exercise increases protein uptake for up to 48hr
38:40. Increased protein synthesis doesn’t necessarily mean increased muscle mass
42:37. Protein needs of strength vs endurance athletes
44:45. “Protein supplementation” just means above normal diet
49:30. Misunderstanding of research findings re translation
50:43. Need consistent exercise to adapt
56:43. Plant vs animal proteins: not a big issue
1:03:40. We are recycling a lot of protein each day
1:05:33. Exercise stimulus and individual variations of adaptations
1:07:50. Are there really non responders to exercise training?
1:11:09. Re-sensitizing muscle by changing the stimulus
1:12:42. Anabolic resistance with age (due to inactivity?)
1:16:50. Muscle loss with aging largely episodes of bed rest etc
1:20:17. Electrical stimulation prevents muscle loss in ICU
1:25:06. Normal response to resistance training with aging
1:34:22. Protein use during exercise
1:36:16. Protein synthesis occurs during exercise
1:40:00. Protein requirements when injuries/in bed
1:41:40. Does collagen supplementation have benefits?
1:45:20. What further studies would Luc like to do?
1:46:10. Personalized diet and exercise prescription
1:47:09. Sex differences, men and women studies etc
1:49:22. Takeaway messages
1:50:28. What’s most important, diet or physical activity?
1:51:55. Outro
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).
Connect with Inside Exercise and Glenn McConell at:
Twitter: @Inside_exercise and @GlennMcConell1
Instagram: insideexercise
Facebook: Glenn McConell
LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460
ResearchGate: Glenn McConell
Email: glenn.mcconell@gmail.com
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Not medical advice
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