Protein acts as a food delivery system for amino acids, and the type of protein determines the balance of amino acids. Animal-based proteins, including eggs and fish, have a better distribution of essential amino acids compared to plant-based proteins. Plant proteins primarily contain amino acids for plant growth, while animal proteins are better suited for brain, heart, skin, and muscle development. Plant-based proteins often lack sufficient amounts of certain essential amino acids like lysine, methionine, and leucine. Leucine specifically plays a unique role in triggering muscle protein synthesis, although the exact mechanism is not fully understood.
Protein, along with fat and carbohydrates, make up one of three basic macronutrients of the human diet. Yet for something so fundamental, a lot of confusion exists around protein. What's the best kind? How much do you need? When should you eat it?
Here to clear up some of that confusion is Don Layman, professor emeritus of nutrition and one of the world's foremost researchers on the subject of dietary protein. Today on the show, Don explains why animal-based proteins are superior to plant-based proteins, why he thinks collagen is worthless, how much protein you really need to consume and whether it depends on your activity level and age, what happens when kids don't get enough protein, the optimal times of day to eat protein, who needs to consume protein right after a workout and who doesn't, and whether you can get enough protein in your diet if you do intermittent fasting. We end our conversation with why Don thinks increasing protein consumption can be the most effective way to lose weight.
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