299 ‒ Optimizing muscle protein synthesis: protein quality and quantity, & the key role of training
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- เผยแพร่เมื่อ 6 มิ.ย. 2024
- View show notes here: bit.ly/3Jq79Wy
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Luc van Loon is an internationally renowned expert in skeletal muscle metabolism. In this episode, Luc starts with an exploration of the roles of insulin & triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, & he offers profound insights into the significance of protein in this context. He elucidates how different protein types & forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, & their implications for performance & recovery. Delving deeper, he differentiates between animal & plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey & casein to the emerging trends in collagen protein supplementation. Moreover, Luc dissects the intricate connections among physical activity, lean muscle mass, muscle protein synthesis induced by resistance training, & dietary protein.
We discuss:
0:00:00-Intro
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
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, & all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, & much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan & simultaneously improving their healthspan.
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Disclaimer: This podcast is for general informational purposes only & does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information & the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, & they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures & the companies I invest in or advise, please visit my website where I keep an up-to-date & active list of such companies. For a full list of our registered & unregistered trademarks, trade names, & service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/ - วิทยาศาสตร์และเทคโนโลยี
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
Peter, I listened 2 x and the question on "raw or cooked eggs" was never answered in spite of the teaser that there's a, "huge affect on digestion & absorption."
Was Rocky wrong?
@@whoatethechocolate
Heating egg protein makes it more bioavailable in almost every instance. There's a review on this:
Bhat, Z. F., Morton, J. D., Bekhit, A. E. A., Kumar, S., & Bhat, H. F. (2021). Effect of processing technologies on the digestibility of egg proteins. Comprehensive Reviews in Food Science and Food Safety, 20(5), 4703-4738. doi:10.1111/1541-4337.12805
Additional benefit is cooking eggs lowers the risk of salmonella
I believe Professor Luc said that cooked eggs are more readily assimilable than uncooked. But I don't recall if and what he explained as to the "why" (the mechanisms behind this).
Raw eggs do not assimilate as effectively - and has mild counteractive effects - lightly cooked with runny yolk has been shown to be ideal.
This was one of the all-time best episodes in my opinion!
Yessssss🙌🙌🙌🙌🙌🙌
I’m only 90 minutes in and my jaw has dropped too many times to count
This and the zone 2 episode is all you need! I’d say his book too!
Worst
Agreed!
I gained more muscle now that i am almost 60 because of push ups, planking and dead hang exercises which i did not do during my younger days. It’s never too late to gain muscles. I did my first full marathon at age 51 and 4 more…..Never too late !
Great job!! I love it 🏃🏃🏼♀️🏃🏾🏃🏻♀️🏃🏼🏃🏾♀️
You are an inspiration sir.
Because of flanking? Really….
@@cp37373 yes try it. 6 mins a day will do wonders. Add air squats to for your legs….
Congrats! Wish I could convince parents to listen to this. They are classic example of who Dr. attia is trying to help. Aging, surgeries, becoming more immobile every day, early 70’s and If they just walked / lifted 2lb weights and added protein they’d probably add 10 years.
Dr attia is my guy! He’s helped me so much too. Came off acl surgery and was so worried about muscle loss that I was on my indoor bike 6 days later.
68 yo female and did my first pull-up during covid. The gym closed so I did body weight at home. Pushups, planks, and got a pull-up bar and stated just doing negatives- going down as slowly as I could. One day I realized I could go back up. Worked up to 5 sets of 5 pull-ups. Also changed my diet to mostly carnivore.
Same here.. switched to carnivore at 65 and became a gym rat!
I know it’s the time worn question: how’s your LDL-C cholesterol ? What’s Peter’s stance on that?
@@oolala53 my total cholesterol and LDL are high. But so is my HDL, and my triglycerides are very low. So my ratios are excellent, putting me in the lowest risk range. And my coronary calcium score is ZERO
@@drironmom6815 Awesome! was the coronary calcium test routine from your doctor or did you have to ask for it specifically? Thank you.
@@oolala53 I seriously just walked into the radiology department and asked the technician for it myself. And they did it for me and sent the results to my provider.
Last week I put in a request to my primary provider for a CT angiogram to get a better look. I might have to push for it, if I have to I’ll claim shortness of breath on exertion or something. I think you have to take charge of your health yourself. If you wait for your provider to order something, it’s gonna happen too late
I heard all I need with: "At the end of the day we know what you need to do, control what you can control, be more active, consume more protein." BOOM!💣
🎯 Key Takeaways for quick navigation:
00:00 *🏋️ Anabolic Response to Exercise and Aging*
- Activity may be the main determinant of anabolic resistance in aging individuals.
- Muscle responsiveness to physical activity remains high regardless of age.
01:11 *🎙️ Guest Introduction and Background*
- The guest discusses his academic journey and research interests.
- Highlights include studies in exercise physiology and movement sciences.
03:13 *🍽️ Substrate Selection and Exercise Metabolism*
- Initial research focused on substrate selection during exercise, primarily carbohydrates.
- Utilized stable isotope research to track carbohydrate oxidation rates.
08:14 *🏃♂️ Preparing for Endurance Events*
- Continuous glucose supply during exercise helps preserve liver glycogen.
- Combining glucose with fructose can enhance carbohydrate oxidation rates.
16:01 *🧠 Intramyocellular Lipids and Insulin Sensitivity*
- Athletes demonstrate dynamic turnover of intramyocellular lipids during exercise.
- Contrast between athlete and diabetic metabolism highlights the importance of lipid turnover.
- Endurance athletes rely on a combination of ingested carbohydrates and endogenous fat stores.
- Repletion of intramuscular triglycerides is crucial for sustained endurance performance.
22:25 *🏃 Protein metabolism in endurance athletes*
- Fat repletion post-exercise is crucial for endurance athletes, especially during multi-day events.
- In ultraendurance events, athletes reported decreased performance without sufficient fat intake, indicating the importance of intramuscular fat levels.
24:55 *🕰️ Optimal window for replenishing intramuscular stores*
- The optimal window for replenishing intramuscular stores extends up to about four to five hours post-exercise, with insulin-independent glucose uptake.
- Glycogen storage is self-limiting, with deposition inhibited by its content, preventing muscle disease.
30:56 *🍔 Medium-chain triglycerides (MCTs) for performance*
- MCTs were explored to enhance fat oxidation during exercise and spare glycogen, potentially improving performance.
- While MCTs showed promise in theory, practical applications often resulted in gastrointestinal distress, limiting their effectiveness.
32:59 *💡 Transition to studying muscle quality*
- Observations in muscle quality differences between athletes and sedentary individuals sparked interest in muscle metabolism and protein synthesis.
- Muscle quality alterations in diabetic and sedentary individuals led to a shift in focus towards understanding protein metabolism.
35:19 *🧬 Basics of protein and amino acids*
- Proteins consist of amino acids, which serve as building blocks for tissues, enzymes, and hormones.
- There are approximately 20 amino acids, with nine essential amino acids required from the diet due to the body's inability to synthesize them.
41:05 *🧪 Techniques for studying protein metabolism*
- Stable isotopes, like carbon-13 labeled amino acids, are used to trace amino acid incorporation into muscle protein.
- Fractional synthetic rate (FSR) is calculated by measuring the increase in labeled amino acids in muscle protein over time, indicating protein synthesis rates.
44:55 *🧬 Muscle protein synthesis and turnover complexities*
- Muscle protein turnover involves complex processes that are influenced by various factors.
- Stimulating muscle protein synthesis is crucial for maintaining muscle mass.
46:40 *🏋️♂️ Differential protein synthesis in athletes*
- Different types of athletes exhibit distinct phenotypic responses to exercise.
- Resistance exercise leads to the synthesis of myofibrillar proteins, while endurance exercise stimulates mitochondrial protein synthesis.
51:29 *🧠 Regulation of muscle protein synthesis*
- Understanding the cascade from stimulus to muscle protein synthesis remains a challenge.
- Signaling pathways, such as mTOR, play a role in muscle protein synthesis regulation.
54:26 *🍖 Protein digestion and absorption*
- Protein digestion involves processes in the stomach and duodenum, leading to the release of free amino acids and small peptides.
- Different protein sources, such as steak and milk-based proteins like whey and casein, undergo varying digestion and absorption kinetics.
01:07:17 *🍖 Understanding protein digestion and absorption*
- Different proteins, like whey and casein, digest at different rates.
- Pre-digested proteins, like hydrolyzed collagen and whey protein, are more rapidly absorbed.
01:10:57 *🥩 Factors influencing muscle protein synthesis*
- Three factors affect muscle protein synthesis: digestibility, rate of digestion, and amino acid composition.
- The amount of protein consumed, particularly leucine, influences the duration of anabolic response.
01:16:07 *🏋️♂️ Optimizing protein intake for muscle health*
- Consuming at least 20 grams of protein per meal is optimal for healthy adults to stimulate muscle protein synthesis.
- The type of protein, such as milk and egg protein concentrates, influences the recommended intake.
01:28:30 *🏋️♂️ Understanding Age-Related Muscle Loss*
- Age-related muscle loss is not simply a gradual decline but rather short successive periods of reduced physical activity contribute significantly.
- Muscle loss is not solely a physiological inevitability but can be attributed to discrete declines precipitated by periods of inactivity, whether deliberate or forced.
01:32:22 *💡 Muscle Centric View: Importance in Overall Health*
- A muscle-centric view suggests that muscle health is pivotal as it impacts other bodily systems like cardiovascular and brain health.
- Sedentary behavior accelerates the deterioration of various bodily functions, emphasizing the importance of maintaining muscle health.
01:35:13 *🥩 Protein Quality and Quantity Comparison: Whey vs. Casein*
- Whey protein leads to a quicker spike in essential amino acids and stimulates muscle protein synthesis more rapidly than casein.
- Over time, casein catches up with whey in terms of its impact on muscle protein synthesis, showing a delayed but sustained response.
01:36:49 *📈 Protein Ingestion and Muscle Protein Synthesis*
- Ingesting higher amounts of protein, such as 100 grams, can result in an extended and greater muscle protein synthesis response over time.
- Longer-term studies challenge conventional beliefs that muscle protein synthesis plateaus after a certain protein intake threshold.
01:50:42 *🍽️ Protein consumption considerations post-exercise*
- Consuming adequate protein becomes more crucial for individuals with limited protein intake.
- Whey protein post-workout can efficiently deliver amino acids for muscle synthesis.
01:54:22 *🍽️ Strategies for eating less*
- Caloric restriction involves directly reducing calorie intake, which bodybuilders often employ.
- Dietary restriction, such as vegan or ketogenic diets, indirectly reduces calorie intake by eliminating energy-dense foods.
01:59:10 *🍽️ Balancing fat loss and muscle preservation during time-restricted feeding*
- Adjusting protein intake and timing can help preserve muscle mass during time-restricted feeding.
- Incorporating resistance training can mitigate muscle loss during caloric deficits.
02:12:18 *🏋️ Anabolic Resistance: Effects of Immobilization and Aging*
- Immobilization causes significant anabolic resistance, reducing muscle protein synthesis by 35%.
- Exercise can mitigate anabolic resistance in both young and older individuals, normalizing muscle response.
02:16:26 *💊 Resistance Training and Hormone Therapy in Cancer Patients*
- Resistance training effectively increases muscle mass and strength in patients undergoing androgen deprivation therapy (ADT) for prostate cancer.
- ADT-induced muscle loss and fat gain can be attenuated through resistance training, preventing adverse metabolic effects.
02:19:01 *🏥 Medical System and Lifestyle Interventions*
- There's a disconnect in medicine regarding the emphasis on lifestyle interventions like exercise and nutrition.
- Lack of integration of exercise and nutrition guidance erodes trust in the medical establishment.
02:20:26 *🍽️ Protein Timing and Muscle Synthesis*
- Providing protein prior to sleep can enhance overnight muscle protein synthesis, aiding in muscle recovery and adaptation.
- A protein-rich evening snack may help attenuate muscle loss, especially in hospitalized or sedentary individuals.
02:23:40 *🥩 Protein Supplements and Collagen*
- Collagen supplements may not offer significant benefits for muscle protein synthesis compared to other protein sources like whey or casein.
- Collagen is rich in glycine and proline, important for connective tissue health, but its impact on muscle synthesis remains inconclusive.
02:32:13 *🌱 Plant-Based Protein Quality and Quantity*
- Plant-based proteins may lack certain essential amino acids like lysine and methionine, impacting overall protein quality.
- Combining different plant-based protein sources can help compensate for amino acid deficiencies and improve overall protein quality.
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THANK⏱️Y😇U❕️
This guy is DA Man. I've heard a lot of SMART (Superior Mind Above Recognized Threshold) lecturers over the years. Wish I could have had a professor like this way back in my ancient undergrad days.
Fascinating depth of knowledge and well explained throughout with end take-aways that are tangible and applicable to the real world.
Thank you gentlemen. 🙏
This has got to be on the top 5 episodes!
A fantastic interview It’s amazing to me that in all the podcasts I’ve listened to in regard to muscle I haven’t heard from Luc Van Loon before. His research and knowledge is far more comprehensive than anyone I have heard from in this space particularly in regard to his research and understanding of anabolic resistance. This is all such important information for general health and healthy aging.
On the loss of muscle when in the hospital following a fall or fracture. My experience with my parents in this situation is the hospital insurance only allows three days a week of therapy. So even when the doctors advise patients to get up and move around post surgery there’s no one to assist them unless family members come in and help. Even then, they often are not allowed to. It can take weeks to get them to a rehab facility at which time they are allowed five days a week of therapy. The therapist typically spend maybe 20 minutes with them, actually doing any sort of physical therapy. And then there’s the hospital food….They often prescribe a “heart, healthy diet“ which from what I can tell seems to be high sugar, low protein, high carb. It’s a miracle that my parents are both alive at age 92 and 93 after various falls, broken neck for one broken femur for another. My siblings and I see them every day. I think without family advocacy things would happen much differently.
Incredible episode. This will be one of the podcasts that I listen to multiple times, so I can soak it all up.
I’m 60 years old and just competed in my first bodybuilding contest unfortunately I injured my shoulder and need surgery. Hopefully my recovery is smooth so I can get back at it.
Keep at it! Keep up the other parts while your shoulder is healing!
The general nutrition formula never changes.
First, Eat properly. Always eat well. Supplement second.
This was the best episode I've heard
Exciting and fascinating every minute from beginning to end
Luc is the OG of protein research
I have followed Luc Van Loon work for years, very good podcast, thank you
This video is my introduction to Luc Van Loon. Do you happen to have any suggestions for other videos that he is featured in?
Probably the most important podcasts on TH-cam at the present time.
The end of this about amino acids in the brain was the biggest teaser!! Such an important podcast. So many eye opening statements from Luc. Absolutely loved this.
God, this podcast is just a treasure trove!
One of the most, if not most, informative and thought provoking protein discussions I’ve ever had the pleasure of listening to. Glad I stopped by to listen!
It is one of the best episodes of The Drive. Thanks, Peter and the guest, for the insights.
Re collagen supplementation: Shaw, G. et al., 2017. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), pp.136-143. This indicated that collagen ingestion must occur well prior to the exercise stimulus (1 hour), not after the exercise, so that the collagen is available at the time of stimulus. Unlike protein intake for MPS, collagen intake after exercise has missed the bus.
Yes, this seems to be the best evidence for collagen supplementation for collagen synthesis: "Subjects who took 15 g gelatin 1 h before exercise showed double the amino-terminal propeptide of collagen I in their blood, indicating increased collagen synthesis."
I've been taking 15g prior to workouts and have some definite improvements in tendonitis pain. The study also used 48mg Vitamin C from a blackberry cordial, whatever the heck that is ;) I mix mine in coconut water which has 55mg VitC in 500ml. Also a good pre-workout with 31g carbs, nearly 1g potassium.
😊😊😊
What a great interview Peter !!! Luc is a remarkable scientist ! So interesting and he speaks so well ! Thankyou !
My mind is blown and I’m just in minute 20. Wow 🙌🏼🙌🏼🙌🏼 I’m a diabetes educator, RN and kinesiologist and this is why I love what I do: exercise, oír most powerful tool for our patients. Thank you for this amazing podcast. 🙏🏼
Wow, that example of the new arm every 50 to 100 days dropped me. This episode was incredible thank you!
Wow! Incredibly fascinating episode! Thanks Peter!
Mind blowing- one of the very best episodes of all time! Thank you Peter and Luc!!
Fascinating research, Luc. Thank you for your sharing.
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 !!!!
What a great episode! The depth and detail of the questions and answers was completely satisfying.
One of the best episodes from any podcast or show. Truly.
One if the best interviews I've ever listened to, on a par with Dr Stacy Sims', very thorough. I just wish he'd specified his cohorts for all these studies, as we now know (through Dr Stacy Sims' excellent body of research) that women respond very differently to protein, we don't synthesise it as easily as men (eg: the window for optimal absorption is 30 mins post exercise, not 3±h like it is for men, among other things) so some of his recommendations may differ slightly for women, especially for those who are peri- or post-menopausal, when it comes to what's covered here, like protein intake but also collagen supplementation.
Doesn't get much better than this episode! Thank You.
Thank you Dr. Attia! You are spot on and thanks for helping us learn real facts.
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 😊
This is my favorite episode of the drive in a long time. Not that I don't get a lot out of the podcast, but this one takes the cake!
Fascinating podcast. Thank you Peter and Luc. Going to change my behavior with my protein shakes after exercise and a protein snack before bed
Best interview I’ve seen on TH-cam.
Absolutely fantastic conversation.
Excited to get into this.
Dr.Attia thank you so much for reitterating all the important points ❤🎉 it helps us the non medical people to understand better ❤
Wow! That was a GREAT episode. Captivating. Thamks
I gained muscle just listening to this
I haven’t listened yet. Should I buy some smaller clothes before I do? 😉
Strong interview 💪 Thank you both!!
Amazing interview! Thank you both.
Perfect conversation..Thank you
Really enjoyed this! Very informative, let the gains roll in 🎉
What a fascinating discussion, Congrats Dr Attia for bringing such podcast w such amazing experts! 2 hs 38 minutes passed like nothing…
Such a fantastic topic; learned a lot!! Thanks Peter 🙏
Fantastic interview! Some serious advanced nutrition information. #KickAss100YrOld.
One of the best podcasts! 💪🏼
That was a great interview, thanks a lot.
Dr Peter, Would you please share what the required tests and procedures are to determine the correct dose of progesterone, testosterone, and estradiol? Thanks
Very informative podcast, thank you for sharing!
Fantastic discussion. Wow. So much interesting info.
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
Thanks so much for this highly informative talk 🙏👍❤️🥳
Peter, you are the Best!!!
Absolutely fascinating and informative 💪🏻👏🏻
This guy is so real, great on podcasts. For collagen questions it would be interesting to hear from Keith Baar.
Very illuminating. One of my goals is to optimise muscle gain and this was a great podcast
So great your podcast Peter, you always tech me something new about fiziology. I'd love to had Professor like you in a medschool
this is phenomenal
Such a great episode.
Among the Betty best interviews ever
Unreal episode 👏
Great video. I have a question for you regarding the idea of collagen supplementation. It has been over a quarter century since my college biochemistry classes but I recall one of the unique features of collagen is that its synthesis makes use of an enzymatic modification of proline. Collagen has stable, tightly coiled helical structures that are only able to form due to the incorporation of hydroxyproline. Hydroxyproline allows for increased intramolecular-hydrogen bonding giving collagen its strong structural properties. Hydroxyproline is made from proline via enzymatic hydroxylase reaction. Perhaps weaker expression of the hydroxylase enzyme due to aging could result in reduced supply of hydroxyproline resulting in slower collagen synthesis. My thought is that by consuming a collagen supplement one might be able to obtain hydroxyproline directly rather than relying on the enzymatic modification of proline. Does this seem plausible? I do not take a collagen supplement. This is purely a speculative matter for me but would be curious if viewers or your team have any thoughts on the matter.
Great interview, I am curious to find out what is the 20 hours event Peter is preparing for?
Great episode 👏
Right on time,I'm 60 years, I went down from 190 LB to 185 in the last month and half and continue on 10/14 hours schedule. I feel I reached plato and not losing any more. I'm 5' 8" with BMI 23%.
I'm worried I may lose muscles too, even I exercise 4-5 (40 min ) / week.
Should I take whey protein and amino or food will be enough ?
Such a good episode.
1:53:38- any clerar data confirming this, ie. exercisrs stimulaye muscle protein synthesis long term without taping off?
Great insights on high reps to failure. Anecdotally, it's been experienced by many for years but refuted in literature till recently.
@scottcrosser -
He said 'to exhaustion' - not 'failure'. There is a difference.😊
Imo, - from all I've heard/read on the subject - hypertrophy would probably be a lesser/lower adaptive factor with light lifting to exhaustion.
Rather than the adaptive stress applied to muscle fiber that comes with a heavy weightload... especially with a longer period incorporated into the eccentric movement.
So, heavy/slow offers a more optimal rate of muscle hypertrophy, imo... (somewhat educated opinion -🤔)
AND, fast/light lifting (to exhaustion) does nothing for connective tissue - which is a factor that many tend to ignore, to their own disadvantage (& eventual vulnerability to injury). Connective tissue fitness needs are different from muscle fiber needs.
Fast/light to exhaustion can be very useful for helping to maintain muscle maintenance (especially to allay a loss of fast-twich type 2 muscle fiber) where a heavier weightload may not be feasible.
Fast/light lifting is useful where one has sustained an injury (or for a post-surgery situation) - to the point that they cannot lift heavy without pain, and/or the possibility of re-injury.
(Jmo - -some of which I inferred from what Luc said about *fast/light here - as well as other physiologists , Nolan, Galpin, etc. - plus Scott Hogan's book, 'Built from Broken.'
*Luc was suggesting lightload lifting 'to exhaustion' here, for those who may need to modify their lifting protocol, in the case of a post-surgery scenario. But, not in lieu of a heavy weightload protocol - at least that's what I've inferred by what he had to say about it.
@@barbarafairbanks4578what is the difference between to exhaustion and to failure? TY.
I wonder is there a difference in anabolic response from food from the next day after training if you had sufficient meal after the workout in 5 hours window in comparison to if you had small or no protein meal after training
Peter, it would be great if you get a chance, if you could over your nutrition the day before and the day of your endurance race. Thanks
I'm interested in beef protein isolate. As effective??My skin hates whey and casein 😟🙁😕
I was watching like O M G till the end. But it is so overloaded that now I feel like I need to watch it again 😂
Thank you.
Very interesting !
What a fantastic episode and loved the discussion on the cow being fed labeled amino acids 😅
best episode in my opinion
Great ride luv it
@PeterAttiaMD I am that man you described at 2:17:30 in this video. When I expressed concern to my oncologist about the extreme weight gain (50#) and muscle loss, his answer was "eat less and walk more". I even fasted for three days and did not lose any scale weight. Before I began this "standard of care, my labs were awesome. I even had a super clean heart CT. I can only imagine what is going on inside right now. Can you please guide me?
The 2-3g of leucine per meal that's said to be the threshold for Muscle protein synthesis, is it the peak value at any given time after the meal or is an integrated area in the graph across time?
If it's the peak value, wouldn't this value depend on how much fiber I had in my meal, along with my protein source in it?
@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 ?
Hope Peter will have a dermatologist as a guest and ask the same question about collagen peptides. From what I learn, it does make difference in elasticity in skin.
Hi guys
I’m 66 yrs old. I do strength training 3 times a week and diligent in my protein intake including whey protein isolate. My issue is that I’m on a 80g statin due to a cardiovascular issue. Am I waisting my time? I believe statins affects muscle growth. Appreciate your response.
I’m 64 and am on 80g as well. 6’ 220 pounds and have the same muscle mass of when I was a bodybuilder at 30 so I doubt it prohibits gains except on the extreme. Just my 02
would have been great to chat a bit about nitrate effects on muscle function and endurance, might be relevant for your 20 hours event
If I eat to much sugar one night or during several days my calves get stiff to etremly painfull if use them sometimes up to ten days if ive been really naughty. Just limited tio the calves So if i just lay around, no problem. Nowdays i get more and more sensitive. Im lean and excericed all my life. Done two biopsies but still no real answer . Obviously I need to be careful with sugar and including carbs as too much bread even. But would be very curious to find out what it really is all about. Great episode. thanks.
This was cool
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.
So then, working out on an empty stomach for 60 minutes is perfectly fine (or more beneficial)? Because the muscle protein synthesis will be higher and stay longer till the next day?
@lollydn6095
...possibly - but for males, not females.
...based on new studies done on female athletes.
Findings ( females do not benefit from exercising fasted - males do).
This is due to basic hormonal differences btw men & women.
Source - Dr.
Stacy Sims, PhD
(Physiologist [& Nutritionist] specializing in female athletes.
AND...advocating for fitness/health studies in healthy women (whereby, until recently,
the majority of
health/fitness studies have been done on men , or, a handful done on non-healthy females).
P.S. I would bet (my current income lol) that the majority of studies these guys are mentioning here were based on male, not female, studies.
..."Women are not small men"
Dr. Stacy Sims
it’s pretty simple. Even spread of protein through out the day.
A lot of studies conducted are with concentrated protein/aminos.
The absorption rates with real life meals would be slower and timing would realistically be different.
@@barbarafairbanks4578 Thank you for this info. So glad people are starting to figure this out!
@@oceanasistermoon5069seems so obvious!
2 and a half hours 😂 so much learning to do. This is gold!
I've seen recommendations that it's better to take amino acid supplements to build muscle as opposed to whey protein for example, but in this episode they never talk about that option. Does supplementing with amino acids work better or does it matter?
A forgotten population in this discussion could be prenatal bedrest patients. I was put on bedrest for 6 weeks plus 2 in the hospital before delivering prematurely. Even at 26, I was incredibly weak after getting up again, dragging myself through everything and fatiguing so easily. It's humbling how quickly it steals away your function.
@pirateslif4me
I would add to that - the entire population left out of this data are females.
The majority of ANY fitness studies have been done, and currently are done on male subjects, not females.
Now you can get PT that will provide a safe home exercise program to slightly reduce your muscle wasting, if your providers refer you for it. But everyone that is in bed for that long will weaken profoundly. Then your hormones made your pelvis unstable, your body wanted to feed the baby, and babies need a lot of physical care. A ton of protein would not have prevented most of what you went through.
I think you may be using a bit of story-telling to imagine what the OP may or may not need at this point.
That's fine, but you may be presumming alot here. (?)
The impression I drew from this comment was that she was making the point of how easily & profoundly one can lose muscle mass & strength - even at the relatively young age of 26 - with prolonged bedrest.
She did not mention her protein intake during that time. Or whether she did receive PT care, or not. Or, whether she now feels that a higher protein diet may have helped her.
She did not mention her protein intake, so we really do not know whether it was lacking, or plentiful at that time. Nor do we know when this bedrest occurred, and what her health status is at this point in time.
You are correct to imply that PT (hopefully with light resistance training, plus a protein-forward diet) would have helped her maintain some strength and/or recover muscle mass & strength faster.
Imo, though, I do think that, hypothetically, if her protein was low during that time, a protein-forward diet could have made a positive difference to support her MM via MPS with increased protein. (Maybe only minimally, but even a minimal change could have made a positive physiological impact, in my opinion.
(There are study-supported data to this effect in the scientific literature).
Will the faster digestibility of whey cause blood sugar-insulin spikes and if so should someone who wants stable insulin rather use casein?
I am interested in more information if anyone has any on the subject of intramuscular fat depletion and multi-day endurance events. From the discussion it does not sound like they knew for sure if you would need to eat fat to repleat those stores or if it would just come from your adipose tissues. I am planning a 7 day Grand Canyon Rim to Rim to Rim hike for June. I have been working on a nutritional plan for our meals in the canyon making sure we get plenty of protein and carbohydrates - now I am wondering if I need to consider how much fat we are eating. I am a moderately overweight 57 year old guy in decent physical condition (I have hiked rim to rim a few years ago and last summer submitted my first peak at 14,440). I am going on the Grand Canyon hike with my average built 18 year old son.
whish they would of talked about the relivance with myostatin and excercise and its this relationship that makes you more anabolic
I guess @athleanx will have to revise their video on not gaining muscle after 40. I've been a hard gainer all my life due to a super-high metabolism. I've been on the carnivore diet for six years of only steak and eggs, plateauing my weight for the last three years. By a simple modification of adding an orange to my breakfast and adding three weekly resistance trainings, I've put on 10 lbs. of lean muscle since January 1st.
This podcast answered so many questions and destroyed so many myths that I've been searching for years. Thank you for this great public service, it is going to change so many lives if people are willing to invest the time and take notes.
You don't have a super high metabolism because you are thin. At rest, a heavier person will have a higher metabolism due to the energy expenditure of more mass.
Also, it takes time to gain lean mass versus adipose mass., unless you use PED's.
I am glad I have plenty of time to build my muscles as I am 40+.
Does vitamin B6 assist in muscle synthesis?
Thanks for this video. Apologies for the naive question: is it true that the absorption of protein is limited, in our body, at (around) 30 grams per meal? Thank you
Not true. Study came out where 100 grams of protein was given to individuals. The amount of protein you get through the day is much more important than timing and the amount of protein you take in each meal
does a predator eat 4 or 6 meals a day and sure to only eat x amount per serving? no, you can eat as much protein as you can in a single sitting and your body will make use of it.
your gonna hit a daily limit im sure, but its hard to even eat enough protein never mind too much.
just a small steak has over 80 grams
Google "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" in Cell Reports Medicine.
Yea basically u can have as much protein one meal as u want and it all is still is used for MPS for 12+ hours but depending on type of protein it will slowly be broken down over time vs super fast (ie whey shake vs food fodmap). But to optimize for max MPS, breaking into multiple meals is slightly better? but they both work according to dec 23’ cell study