299 ‒ Optimizing muscle protein synthesis: protein quality and quantity, & the key role of training
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"Harmony in Every Heartbeat
In this episode, we discuss:
0:01:06-Luc’s background & insights about fuel selection during exercise
0:07:35-Fuel utilization during endurance exercise
0:16:14-Fat metabolism, intramuscular lipids, & the nutritional dynamics of endurance sports
0:24:50-The optimal window for replenishing intramuscular fat stores & glycogen post-exercise
0:32:50-Luc’s interest in protein metabolism & exploration of amino acids' dual role as building blocks & signaling molecules in driving muscle protein synthesis
0:40:15-How protein metabolism differs between sedentary individuals & those engaged in predominantly strength training or endurance training
0:53:14-The basics of how proteins are digested & absorbed, & how muscle protein synthesis is measured
1:03:23-How factors like food texture, cooking methods, & protein composition impact muscle protein synthesis, & the importance of protein distribution throughout the day
1:07:43-Differences in whey & casein proteins, & the ability of ingested protein to stimulate muscle protein synthesis
1:13:46-Dietary protein distribution & quantity for the maximization of muscle protein synthesis
1:22:43-Muscle loss with age & inactivity & the importance of resistance exercise to maintain type II muscle fibers
1:35:02-Differences between whey & casein proteins, & the importance of both quantity & quality of protein sources
1:44:10-Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality
1:54:11-How to preserve muscle while trying to lose weight
2:04:41-Anabolic resistance & overcoming it with physical activity
2:16:15-Importance of protein intake & physical activity in hospitalized patients
2:23:41-Reviewing the efficacy of collagen supplements
2:31:45-Plant-based diets: how to ensure a balance of amino acids, & other considerations
2:35:12-Protein metabolism in the brain
PHENOMENAL information!
Read also the articles from Luc: https://pubmed.ncbi.nlm.nih.gov/?term=luc%20van%20loon&sort=date&sort_order=desc
Peter i heard you ask the qestion is dairy protien as good as meat protien? I didn't hear the answer.
I want to prolong my health span so i can play with my grandchilden❤
excellent episode, Loon is so knowledgeable and Peter asked some great ?
I started to measure and consume a higher protein diet since March 2024, with a target of 120g per day. I weigh about 68kg, and does resistance training 3 times a week. My LDL-C was 117.34 in Feb 2024, and it went up to 141.7 mg/dL (3.67 mmol/L) when measured on 13 June 2024. I am on Atorvastatin 20mg since July 2023. My question is: does high protein diet raises LDL-C? This paper seems to imply so: https://pubmed.ncbi.nlm.nih.gov/31161217/.
This is so interesting as Don Laymen and Gabrielle Lyon have been preaching at least 30g a meal to spark Leucine optimizations.
Thanks for a great podcast!
Incredible talk! So much content and value!! So glad I’m one of the few who do t feel a 2.5hr flog is too long for my ability to focus
Will the faster digestibility of whey cause blood sugar-insulin spikes and if so should someone who wants stable insulin rather use casein?
@peterattiaMD, Can we assume that if someone does 3 -4 days resistance training followed by 2 days of endurance training ,chances are both Type 2 & 1 will have some kind of hypotrophy resulting in overall increase in muscle mass especially in folks who may be close to saturation in one of these training types ?
21:19:30….yes, my distrust of healthcare is in part to the. Covid crash, the lack of nutritional knowledge, the lack of any use of the expensive gene mapping paid for with tax dollars, the statin pseudo science from the 1960s, the lack of sharing the raw data from those pseudo scientists that think stains are the magic pill, as well as any doctors quick push toward drugs and out the door you go, Big Parma influence, FDA rubber stamping, lack of updating of Standard of care, I could go on.
Minute 2:14:10…that’s very hopeful,for older people building muscle.
When you sed about lack of trust to medical prefesion Peter I thing you have hit nail in the head. But what you would expect if eg such a basic knowledge as antiseptic is such a weak point of US and Latin America Healthcare sistem in comparation to Europe. In ICU in US you could hospitalize covid patient and non covid patient in the same ICU being cared by the same stuff. Also when I was working in US based Celebrities Cruise in the and of pandemy we did not have antiseptics to desonfect hands because my boss would not belive in tham… Obviously it would resalt in drastic fall in a trust and rightly so. We have lot of work to do as a medical profetion to do.
So great your podcast Peter, you always tech me something new about fiziology. I'd love to had Professor like you in a medschool
Such a fantastic topic; learned a lot!! Thanks Peter 🙏
"Fat can be stored in unlimited quantities." I'm sure Peter didn't mean to say unlimited. If this were true, the condition we call type 2 diabetes would not exist.
I thank God I started running at 27 , then added weight training , yoga swimming Pilates , now 72 😊and still very health no prescriptions drugs ! And love my natural path doctors !!!!
2 and a half hours 😂 so much learning to do. This is gold!
. 50:46
This podcast was very useful. Thanks
and
Goats would be more efficient for experimentation with isotopically labeled material because they are much smaller than cows.
the producer should structure the program better. you going to have him explain protein after 40 min into talk
Peter you come across like a complete wanker.
This one is absofuckinglutely awesome
Pardon my french
That was an amazing podcast. It was so lovely to see Peter relax and smile a lot. Luc is a such good communicator and you could really feel the mutual respect between them. Pure magic and lots of real data. I’m 62 and ready to build muscle 💪 and now I know exactly how to do it !! Thanks guys 😊
Absolutely fascinating and informative 💪🏻👏🏻
I am glad I have plenty of time to build my muscles as I am 40+.
Thank you Dr. Attia! You are spot on and thanks for helping us learn real facts.
Very interesting how improved fitness can improve your body’s ability to process fat as an energy source, akin to improving your VO2 Max.
One of the best episodes from any podcast or show. Truly.
Very informative podcast, thank you for sharing!
Wow what an accessible expert in Dr van Loon…..even more in depth than Don Layman
Very illuminating. One of my goals is to optimise muscle gain and this was a great podcast
At about the 2 hour mark on the video, Attia is talking about 2 simultaneous goals in the under-muscled, heavy woman building strength and getting protein. In your plan, you are recommending a pure protein shake, PPS, alone as a meal. This woman is also insulin resistant. As I understand it this PPS will give her a glucose spike.
If I would like to moderate this glucose spike, what might you suggest? I would think a certain amount of low calorie vegetable eaten ahead of the shake would be a good idea. The purpose of the vegetable is to blunt the glucose spike, per Jessie @glucoserevolution. Perhaps priming with a vinegar drink would also be helpful. Do you think this makes such an effect?
Myself I would prefer something green leafy followed by fish, or egg (white).
When looking at the population with too much fat, I think that watching out for glucose spikes is a worthy goal. Am I wrong?
Attia also said that there is no metabolic difference between a TRE pattern and none — metabolically. I am not sure what "metabolically means here. Do you mean that the person's metabolic rate doesnt change? Do you mean that the person will build the same amount of muscle? Do you mean that the person will burn the same amount of fat?
I would say yes to the first., I dont know to the second, and no to the third. Why not agree with the thins which is what I understood you to mean? I have listened to Dr. Fung who points out that If there is glucose available then even with lower calorie diet that you dont burn fat. He reports that when your insulin-burning system is on you burn glucose and only hwen you liver glycogen is consumed does your fat-burning start. Is this correct in your estimation? — I would like some references to help me understand this.
If you refer me to some of your interviews, or those of Huberman or andyone else, I would certainly listen and appreciate the directed input.
Thank you.
I don't understand why Luc keeps saying that 100g of protein is like some crazy amount. Most of my meals are around that.
I wish this was dumb friendly 😂
I started at 40, couldn’t do 1 pull-up and now I can do 13 and I run face pace for 1 hour
I was convinced before I watched the video – more so now. The vast majority of us need an iPhone app that’s like the cardio side & say “you need to do xyz” + tracks it. I’ve hated resistance training my whole life, but as a mid 50s somewhat active male I “get” that it’s an investment. I need an app where it does my baseline, it works alongside my cardio etc & says “this week if you x sets of y reps & ingest z grams of protein you’ll be rewarded with xyz increase in strength + mass”. That’s the huge “x-factor” I miss with strength & muscle mass training – the lack of baseline & what outputs I get from the inputs. Yes, it’s very transactional – but as someone who genetically found it extremely difficult to put on muscle mass (not strength btw) in my best years – I want to known what “bang I get for my buck”…and so far I don’t see anyone doing that.
Amazing interview! Thank you both.
Of course! 🎉
When I look at Peter Attia I don’t see an unfit guy however i don’t see a super fit or super strong guy….he makes a case of the best science for longevity and muscle building and health and vO2 and nutrition and maintaining muscle mass but he doesn’t appear to be a testimony of that science. Then i find out he takes three statin/k9 inhibitor types of drugs
Also if you look at a man who has a strenuous Job compared to a guy that only works in the office and when they are young
What a great interview Peter !!! Luc is a remarkable scientist ! So interesting and he speaks so well ! Thankyou !