Episode #310. For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake.
Discover the nuanced difference between optimising and maximising intake, the problem with eating too much protein, and why getting protein from whole foods is important. We also cover protein timing and distribution, supplementation, and much more.
Specifically, we discuss:
- Intro (00:00)
- Introduction to Nicholas Burd's Work as a Muscle Physiologist (01:32)
- Exploring Muscle Protein Turnover and Renewal (03:57)
- Muscle Fibre Hyperplasia vs. Hypertrophy in Humans (08:06)
- The Role of Protein Metabolism in Muscle Physiology (15:21)
- Optimal vs. Maximal Protein Intake for Muscle Growth (19:12)
- Understanding Amino Acid Oxidation and Its Implications for Muscle Growth (23:05)
- Leveraging Food Matrix Effects for Optimal Protein Utilisation (33:39)
- The Role of Dietary Fats in Potentiating Amino Acid Utilisation (38:55)
- How Low-Carb Diets Influence Protein Requirements (43:50)
- Protein Requirements During Energy Restriction and Weight Loss (46:54)
- Optimising Protein Intake for Endurance Athletes (48:08)
- Nutrient Timing and Protein Distribution (1:05:06)
- Maximising Dietary Protein Absorption and Utilisation (1:12:34)
- Protein intake from the perspective of muscle physiologist (1:18:09)
- Sex-Based Differences in Protein Metabolism with Aging (1:20:45)
- Should You Supplement With Essential Amino Acids or BCAAs? (1:26:12)
- Exploring the Rationale Behind Collagen Supplementation (1:30:43)
- Biggest Protein Myths Debunked (1:40:16)
- Outro (1:42:45)
Learn more about Dr Nicholas Burd on his staff profile, and read his publications on ResearchGate.
If you’re interested in learning more about protein, make sure to listen to Episode #290, a protein masterclass featuring world-renowned experts.
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
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