The Role of Protein in Building Muscle by Dr. Stuart Phillips Ph.D
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- The role of protein in the body is to build muscle. As we age we lose muscle more and more! Exercise and eating enough quality protein are the keys to maintaining muscle health as we age. Did you know that older individuals need more protein in their diet to get the SAME amount of muscle stimulation as a younger person?
The amount of protein we eat and WHEN we eat is important. Spacing out our meals is essential to maintain constant protein synthesis. In order to reap the maximum benefits from protein however, we must be regularly exercising. Exercise is critical not just for muscle, but for overall health and wellness.
Have you ever wondered what the most IMPORTANT amino acid is in protein? (Well if you haven't, you should!) It's leucine, and Dr. Phillips discusses the amazing studies that have proven how much more effective protein synthesis is when leucine is present.
So how MUCH protein do we need to eat to see optimal benefits?
Dr. Phillips lets us know that we should eat 1.6 grams of protein per kg of weight, per day. For example, a 150 lb person (68 kg) would need to consume about 109 grams of protein per day in order to see the highest results, in an effort to build and maintain healthy muscle. This science-backed amount is TWICE the recommended dietary amount of protein per day in most countries. We're not getting nearly enough protein in our diets, and it shows.
Dr. Phillips also discusses things that protein does NOT do - debunking common myths about protein and its effects on our health.
1:45 Protein Questions
2:44 Muscle
4:22 Resistance Exercise and Protein
5:37 Anabolic Window
6:03 What is an optimal amount of protein after exercise?
9:02 The Anabolic Resistance of Muscle Aging
12:53 What kinds of protein are important?
17:17 Leucine Trigger
19:13 Does any of this matter?
20:35 Do protein supplements do anything?
22:01 Important Takeaways
22:45 Protein Mythology
26:14 How much protein do I need?
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Best and most comprehensive explanation of protein I have ever heard. Thank you 😊 . Age 74 💪
Great paper. Thanks for the knowledge
Wonderful presentation! Thanks Dr. Phillips!
So Powerful - Thank You
Loud and clear, well explained, thank you sir!
Great presentation.
Thank You
Awesome knowledge. Stuart Philips is really a specialist. I really gained (and kept) more muscle after know him and doing more protein meals a day, so doing more muscle protein synthesis. Thank you very much!
Great information.
Beef meat has almost 3g/100g of leucine. That is 15% of all protein (20g/100g). Significantly higher than whey (noone can eat pure whey protein - it will need to be dissolved in water), but meat is not even on the list if leucine sources. Essentially all meats amnd fish contain 2g leucine per 20g protein in 100g of product. That is the same kevel as whey, and probably with better bioavailability.
With all due respect to prof. Phillips, he IS making a lot of money by selling protein supplements. That's why he only had whey and plant proteins in that graph. Recently, 11 of his scientific papers have had to be corrected due to not stating the conflict of interests
Excellent presentation. It was an honor to listen to you , very informative
Excellent
I didn't lose any weight doing intermittent fasting and I'm in my sixties. I lose more weight by just eating 4 to five small meals with protein and carbohydrates.
I am korean and glad you were in Seoul.
35 plus years ago I read a book. Something like 'BCAA's'....in it it explained that people taking high doses of Leucine had somewhat mimmicked the same sort of reaction that steroid users had, except to a much lesser extent and without the side effects.
It would be interesting if a protein advocate commented on the longevity peoples view that stimulating mTOR is bad, and stimulating AMPK is good. That calorie restriction is good. And about the negative association between longevity and methionine content.
That reasoning about CR seems to hold at least for mice. But what about for humans?
To just talk about what's good with proteins leave so many questions open!
Thank you for this amazing talk. By contrast, it explains why intermittent fasting and one meal a day eating strategy will lead to loss of lean tissu.
I turned this video off after he said this. I've built TONS of muscle over the last year doing 16/8 and OMAD. Science does not back his statements up. Science and common sense says that short term fasting protects lean body muscle. The body isn't so stupid that it would consume it's muscles that it needs to get more food in a brief fasted state. It's going to preserve it.
Now I can see where if you nibble on little snacks all day and keep your insulin levels elevated it could shut down the hormones that protect lean muscle while fasting and you could lose muscle over fat, but he didn't say that.
He might have had some good info later on in his presentation, but he lost all credibility with me after that statement.
Frédéric Danel oh no! you really do not! Check out Dana Mutzel / high intensity health
You need to be smart about when you eat. I don’t want to be a high intensity athlete. So this is only for high intensity athletes but I am an older woman and was fat and sick for many years. I do time restricted eating and eat only 2 meals a day but my protein foods are the main part of my meals.
@@caseybrannon4975 Hear! Hear! This talk is sponsored by a supplement company selling processed artificial protein, so of course they want you to drink their artificial product four times a day $$$. Someone should tell tell Dr. Shawn Baker that he needs to quit OMAD with real food and eat four times a day or he might lose his muscles. LOL twitter.com/sbakermd/status/1079846868006379520?lang=en
@Casey Brannon
It might be the difference between one large meal and many small meals.
If you had viewed the video, you would have realized that you need a bolus of portein/leucine to trigger protein synthesis.
One meal might not be optimal, but you certainly trigger protein syntheses that time.
With 4 small meals, you probably wouldn't get much protein synthesis, except perhaps after training.
As others have commented, this is a great presentation that deserves to be widely disseminated. If anyone knows if Dr. Phillips has addressed how macro nutrient meal composition (i.e. the amount of fat, carbohydrate and protein in a meal) affects protein absorption, please reply to my comment. Thank you.
What is a good protien powder to buy?? without soy or vegetable oils??
Unflavored whey concentrate or isolate. Look for one that has very little additives. I used to buy from MyProtein, but their prices have skyrocketed recently.
Thank you Dr. Phillips for this eye opening presentation. As a practitioner of low carb diets, while using a one meal a day (OMAD) intermittent fasting eating pattern, I have lost a lot of fat. Now I am interested in building muscle. It seems that I am in a bit of a quandary, because the most effective means to lose fat - fasting - runs counter to the notion of eating 4 times a day to get the optimal dose and frequency of protein.
Hi, you need to decide as to whether you are serious about building muscle. You lost a lot on your silly OMAD which is promoted by charlatans. You lost fat and muscle on OMAD, and sadly you have listened to and fallen for the snake oil salesmen. If you want to rebuild your body then you must 1.lift and 2. consume more higher quality Pro than the RDA states. eat every 3-4 hours 1.5g pro per kg BW...go for it and don't look back.
@@1967davidfitness I was able to eat every 3-4 hours while building muscle and losing fat in my 20s and early 30s. Unfortunately, that method in my mid 40s has caused insulin resistance.
Some folks (endomorphs) are more prone to insulin resistance than others (ectomorphs) that are naturally lean/thin. Hence, a single approach will not be effective for everyone.
I think the best approach is likely a hybrid where you intermittent fast (16/8) but attempt to get protein at t=0, t=2 hours, t= 5 hours, t= 8 hours for those that need to intermittent fast to overcome insulin resistance and/or Type 2 Diabetes.
@@GreyBeard_Fit Insulin resistance is a hereditary condition. Your diet didn't give you insulin resistance. Just eat enough protein per day and concentrate on higher quality protein sources.
Get your leucine in, and avod a negative nitrogen balance.
Bio-hacking is bullsh*t.
Activating anabolic pathways, such as mtor, is counter productive to longevity. Pick what you value more
@@danielsmith5079 Indeed, it is about priorities and assessing risk verses benefits. The elevation of mTOR has been shown to increase the risk of things like cancer and other maladies that can shorten life. However, this has been mostly done in animal models, and it is anyone's guess how much this applies to humans, and to what extent. If we hypothecate that it is true that significant protein reduction can extend life, we must contend with the issue that reducing protein intake to the levels that longevity experts advocate may lead to a level of sarcopenia in age that may make a marginally longer life not worth living. What is the point of a 5 to 10 years of extra life if it is life filled with debilitation and dependency as a result of frailty?
Informative talk. I'm curious why nearly all the audience from the far east?
The talk was done in South Korea
💚
Could you please give your opinion on taking glycine in a fasted state, and following a carnivore diet, taking it before bedtime? Would a person benifit from doing so, for their health, sleep, collagen increase, HGH, and weight loss? Glycine also causes, (like leucine) insulin release, but also glycine causes a glucose lowering affect. I would really appreciate your insight, as not many give a full answer. Thank you in advance!!
I take it in the AM on an empty stomach.
It keeps me up at night for some reason.
@@duststorm7287 thanks so much for your response 👍👍
Kept me up at night big deal, so i now only take it with my coffee in the morning
What we really need are living foods and enzymes
You only showed Whey, a few 'vegan' protein sources and collagen for Leucine sources! What about, red meat, fish, chicken, eggs???
Exactly
You're right, that should have been included. But it's on the web. Chicken has maybe 2000 mg. per serving; a scoop of my whey protein has 3000. Just to compare.
Trusted this until I figured out that this presentation was done with unicity who sells protein supplements. Can't really trust anyone trying to sell you a product
Why don’t you do your own research mate. Collect samples and produce studies! You even got the funds mate 😂
Look what happens with sleep amount compared to less. And how it effects lean muscle loss compared to fat loss.
I don’t see muscle loss on two carnivore meals a day.
probably cause you don't have that much muscle mate.
Anastasios Makris who knows..
Muscle loss happen s when you starve for very long time with any food intake whether it's fat carbs or protein...long term starvation leads to muscle loss...prior to that it is fat loss...
To have a bonfire you don't have to throwout your sofa ..it's wood that is required...after fat comes muscle that too in extreme starvation
@@cosmichealth3907 depends pal. If you work out you will lose more fat amd less lean mass. If you don't work out you'll lose a good amount of fat and a good amount of lean body mass.
Me either... Since mid October, 2019, I've gone from 169 to 181lbs on carnivore. Two workouts a week (Starting Strength style). Two large meals a day, from steaks, burgers, eggs, heavy cream, pork skins, rare piece of cheese. I haven't gained much fat (I would guess about 2lbs tops). Never use supplements. I might give more frequent meals a try, but I like the idea of add a lot, subtract a little. No need to try to be 100% add all the time. To what end? Autophagy is important.
Ok, I'm math challenged and confused. I'm 62, 175lbs (79.38kg). How many grams protein do I need for each meal (assuming 4/day)? And how much added leucine/meal?
How much do you want TP weigh and do you exercise?
Im CARNIVORE. I want and do weigh 200 pounds. Im 12% bodyfat and I weight train 3 to 4 days a week.
I wat 2 to 2 1/2 of meat a day. If I eat eggs with ot, I just cut down on the meat.
One pound of meat is about 100 grams of protien roughly.
If you want to stay at 175 pounds and YIU dont do intense trainng then 175 grams. Or 1.75 pounds of protien.
Makes it simple for me.
@@duststorm7287 I don't mind staying around 175, but would like to replace some fat with lean muscle. Have no idea how much fat I'm carrying but I can't see my abs anymore.
At your (mine too) age, you want 0.4g/kg or 32 grams or more per meal. Going for the optimal amount, you want 175/4 or 44 grams per meal. You need to lift and lift heavy to really reap the benefits of that protein. I lift heavy three times a week doing compound lifts (deadlift, overhead press, squat) and some accessory lifts like lat pulldowns, curls, lateral raises. It's hard work but also great for my mental health, the gym is my sanctuary.
1.6 × 79.38 kgs = 127 grams total. Ideally not in one meal.
127 / 4 = 31.75 grams.
I’m on a intermittent 18/6 fasting discipline,and all the great result and benefits that we know , then your theory of advocating 4 meals a day protocol goes in contradiction.... I'm lost! What is next???
I’m essentially facing the same dilemma. Perhaps extend the feeding window to 8-10 hours on days you resistance train or attempt to get in 3-4 servings of protein in the 6 hour window, t=0, t= 2 hours, t= 4 hours, t= 6 hours. The intermittent fasting definitely works for weight/bodyfat loss but I’m noticing I am losing some strength due to the reduced protein intake.
Intermittent fasting for weight loss is mostly due to reducing total calorie intake. So you can have 4 high protein meals spaced out that total the same calories you need to meet your goal. Also if you significantly increase your muscle mass by heavy lifting and eating enough protein, you get the insulin sensitivity you are after. Insulin shuttles both glucose and protein to your muscles. The more muscle you have, the easier it is to regulate blood glucose levels. It's easy to fall prey to trendy diet advice like keto, gluten free and intermittent fasting. Lifting heavy is hard work and people are looking for an easier solution that doesn't really exist.
I've been on a 20/4 IF regimine for 6 months for Pre-Diabetic Insulin Resistance and slightly elevated blood glucose. Good results on all my blood test markers (triglycerides fell by over half).
As I've gotten older, I have found workout recovery times climb to A FREAKING WEEK...even with "motion" exercise with very light weights (for a "clean out" blood flow).
Discovered my protein intake had been too low FOR YEARS...at ~30g-40g/day. I should have been consuming twice that at a minimum.
But with 20g protein absorbable/2 hours, getting 80g in 4 or even 6 hours isn't workable.
My compromise... use a rapidly absorbable protein supplement... with lots of leucine.
So, 3 meals 2 hours apart (18/6 Intermittant Fasting) with 20g each meal... BUT Supplementing with 10g of Whey Isolate (WI) 1/2 hour before the 1st meal (it's absorbable that fast) then 10g Whey Isolate again before the last meal (and waiting a half hour to eat - still the same meal).
Supplementing with Digestive Engymes (& chewing relly well) speeds up digestion/absorption.
After a month on that regimine, I've seen my workout recovery times roll back to ~ 3-4 days (doing light weights for loosening up on all off days...else recovery takes longer). Will see how my blood markers look in a few months.
Weight loss is slower...hopefully from losing less muscle (or optimistically regaining some muscle).
@@moorejl57 ... there is reduced calorie intake with 18/6 Fasting, but much of the weight control is gained by LOWER INSULIN LEVELS. Insulin triggers fat storage...THEN LOCKS UP the fat storage.
Yes it opposite of fasting regimn
Why not talk about the best natural food source for protein, like beef? Is the audience vegetarians?
I'm an American, what's a kilo?
Eat meat with the fat and you can skip the costly supplements. Meat is full of bio-available nutrition.
What about ANIMAL protein ????????? !!!!!!! ???????
No, bricks don't go out of a brick wall. Bad analogy. It's this the quality of academics we get from Canada?
What have you contributed to society again? Educate us mate 😂
****How much leucine per day?
3 gm as revealed in other videos
Are you ready to take duck feathers or human hair? Does anyone know if so called vegan leucine actually exist?
Ptrotein creates a burden on kidney. So kidney patients are advised to restrict protein intake.
It is also common knowledge in anti aging experts that protein especially leucine trigger mtor which signal growth and switches off sirtuins, the longevity genes. So there is a lot to consider besides just eating protein and growing muscles. Otherwise muscle builders would have longer lifespan but the truth is their lifespan is below average.
Protein is restricted if your kidneys are sick but if they are healthy protein cannot damage your kidneys.
Body builders abuse steroids which will definitely reduce your lifespan. Jack Lalanne lifted heavy, ate a good diet with ample protein and lived till 96 with high functionality. Quality of life is never mentioned by the so called experts on longevity. Every thing is a tradeoff, you need to find the balance that is best for you.
Ah, what are you saying ? what's the bottom line ?
I have never seen centenarian who eats lots of protein, especially animal protein.