#73. Protein and muscle adaptations to loading and unloading with Professor Luc van Loon
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Dr Glenn McConell chats with Professor Luc van Loon from Maastricht University, The Netherlands. He is an expert with a wealth of knowledge on the role of physical activity/exercise and nutrition on muscle adaptation. A lot of his research focuses on protein and protein synthesis. He applies these studies to young healthy individuals, the aged and also has conducted important experiments on people in ICU. He makes it clear that most people, especially athletes, get enough protein in their diet so do not need to take supplements. Are there really non responders to exercise training? Anabolic resistance with aging is due to inactivity. Lots more. A very interesting chat.
0:00. Introduction
2:09. How Luc got into exercise research
6:30. Moving into protein metabolism
8:05. Using tracers to determine exercise metabolism
11:40. How much protein do we need?
16:35. Protein rich foods after exercise
17:00. Generally don’t need supplements.
18:20. Food vs supplements
19:35. Effects of lower protein intakes
23:50. Protein turnover in some organs higher than muscle
28:00. Optimal protein intake/additional protein
31:00. Athletes eat more so likely don’t need extra protein
34:00. Exercise increases protein uptake for up to 48hr
38:40. Increased protein synthesis doesn’t necessarily mean increased muscle mass
42:37. Protein needs of strength vs endurance athletes
44:45. “Protein supplementation” just means above normal diet
49:30. Misunderstanding of research findings re translation
50:43. Need consistent exercise to adapt
56:43. Plant vs animal proteins: not a big issue
1:03:40. We are recycling a lot of protein each day
1:05:33. Exercise stimulus and individual variations of adaptations
1:07:50. Are there really non responders to exercise training?
1:11:09. Re-sensitizing muscle by changing the stimulus
1:12:42. Anabolic resistance with age (due to inactivity?)
1:16:50. Muscle loss with aging largely episodes of bed rest etc
1:20:17. Electrical stimulation prevents muscle loss in ICU
1:25:06. Normal response to resistance training with aging
1:34:22. Protein use during exercise
1:36:16. Protein synthesis occurs during exercise
1:40:00. Protein requirements when injuries/in bed
1:41:40. Does collagen supplementation have benefits?
1:45:20. What further studies would Luc like to do?
1:46:10. Personalized diet and exercise prescription
1:47:09. Sex differences, men and women studies etc
1:49:22. Takeaway messages
1:50:28. What’s most important, diet or physical activity?
1:51:55. Outro
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (link.springer.com/book/10.100....
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Not medical advice - วิทยาศาสตร์และเทคโนโลยี
Your choice of content and guests is invaluable to those who are actively engaged in optimising their healthspan and seek to implement performance-enhancing strategies by becoming properly informed and reassured by non-hyperbolic, non-dogmatic scientists! Cheers from Melbourne.
I enjoyed this conversation a lot. Real scientists untangling research. I really like how you try to translate the research into practical advice and showing the limitations. From an anecdotical point of view, I have the same experience as an endurance athlete that focusing on carbs is much more helpful than focusing on protein. Protein can be so filling and than I miss on carbs what decreases my performance.
Great to hear. Thank you for taking the time to send this and your previous comments! Very pleased you enjoyed the conversation. See also my the Stu Phillips episode that had similar focus. I dream of the day this obsession with protein starts to diminish. They just need to take notice of the science not the hype.
Sure, you know the algorithm ;) I want more people to listen to you and your guests than influencers.@@insideexercise
Its so funny listening to real experts. Its just plain logic abd common sense, contrasting out of proportion fitness magazine/media hype spread by journalists or writers depending on attention, clicks and copies sold.
Starting at 21:38 . . . Is this why it is said that you should eat a *bolus* of at least 20g of protein at any meal? So your gut has enough to share? I know it's oversimplified but I always hear 20g minimum bolus. I always shoot high and make sure I get at lest 30g in an after workout protein shake.
Wait! What? HOW fast is muscle protein turnover???
I think he said 40 days but I read it was 1% to 2% per week.
@ 1:13:11 - is the lack of anabolic stimulus related to a decrease in stem cells in older people? At least I read that is why we do not replace fast twitch muscle with more fast twitch muscle but with slow twitch muscle and why we heal slower. Not sure if it's related. Exercise stimulates muscle stem cell activation but what about stem cell *production*. It's the stem-cells that determine fast twitch vs slow twitch.
He answered my question about testosterone at 1:27:05
You shouldn’t need a protein shake. Just food. See also Stu Phillips podcast episode about how you don’t need to worry about having protein straight after exercise.
@@insideexercise Thanks, I'll watch that episode. Any comment on the other two questions?
@@hikerJohn These aren’t my areas of expertise so wouldn’t feel confident answering. But I spoke with Benjamin Miller, Sue Bodine and Abigail Mackey about stem cells and Wim Derave about fibre types.
@@insideexercise Thanks! I absolutely LOVE this channel and it just keeps getting better as the go-to place for so much expert information.
@@hikerJohn Fantastic to hear that. Thank you. 👍😊
how is normal food defined? How unprecise can one get?
Normal food = not manufactured. Food that isn’t processed. So not supplements.
@@insideexercise still very unprecise when informing people about protein in my opinion. But that is just my opinion. Because according to the talk it is just too much hype around protein and let's try to have less and even more carbs as an expirement. What is the diabetes university in kopenhagen saying about that? Oh i forgot, sugar in foods and diabetes are still not connected in universities.
I think there has been certain amount of turn in strength&nutrition field of science. I listen alot people like Eric Helms and Eric Trexler, both have science degrees and are avid bodybuilders. They have been advocated high protein diets for bodybuilding contest preps because it keeps you full.
But in last year or so there has been turning of approach. Potato or things of that nature might offer higher satiety, in fact white potato provided most satiety at least in one study. So they are turning away from high protein diets, and being major influencers in their field i think other are following. Thou i think they still recommend 2gr per kg, so protein is there, but that is achievable with balanced diet.
However i think dry chicken breast as major source of calories still has it's own psychological effect on satiety control. But same could be said about plain potato as well.