The Thermic Effect of Protein and Muscle Protein Synthesis

Thermogenesis is true, but the mechanism often described in nutrition textbooks is incorrect./nProtein stimulates muscle protein synthesis, which is an energy-intensive process./nProtein synthesis can account for up to 20% of basal metabolism if done correctly./nThe energy expenditure of a protein meal is comparable to an hour of running./nProper timing and amount of protein intake are necessary for muscle effects./nDifferentiation in the literature on protein effects is largely attributed to variations in protein consumption practices.

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Watch the full video interview on YouTube here: https://bit.ly/552drdonlayman

Dr. Donald Layman (IG: @layman.don) is Professor in the Department of Food Science & Human Nutrition at the University of Illinois.

He has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Don has over 120 peer-reviewed publications.

By the end of this conversation you're going to have a deep understanding of how to optimize your dietary protein and the health of your muscles. Enjoy it!

In this episode, we discuss:

Optimizing dietary protein as you age
Rebuilding muscle mass
RDA protein recommendations are too low
The catabolic crisis model + how to minimize it
Weight loss is a catabolic condition
Building muscle is 75% resistance training + 25% protein intake
Muscle is critical for metabolic health
How does muscle burn carbohydrates?
Too many carbohydrates = diabetes
One-to-one ratio of protein and carbohydrates
Protein has a higher thermogenic effect
What does muscle protein synthesis mean?
Do you need a protein shake after working out?
Why a protein bolus in the morning is important
Don's thoughts on intermittent fasting
30 grams of protein with leucine
Is protein hard on the kidneys?
Nutrition labels and protein/amino acids
The truth about plant-based protein
The primary use of threonine in the body
How long does protein synthesis last?
Spacing protein out every 4-5 hours
The best time of day to eat carbohydrates
Are there any benefits to protein before a workout?
Longevity vs. quality of life
Ulterior motives for funding "bad science"
Don's non-complex approach to nutrition
Exercising and aging
A simple way to increase your protein intake
Don's typical day of eating
How much protein do kids need?
Exercise goals + HIIT workouts
Fasted workouts & resistance training
100 grams of carbs a day

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