How to be smarter about protein intake with Dr. Nick Burd
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- เผยแพร่เมื่อ 30 พ.ค. 2024
- Dr. Nick Burd, PhD, is a skeletal muscle physiologist with an expertise in protein metabolism and exercise. In this episode, Dr. Burd discusses the importance of maintaining muscle mass as we age, expressing that “strong is the new healthy.”
While adequate protein intake is an important aspect of gaining muscle and maintaining healthspan, many people in the US actually over consume protein. In this discussion, Dr. Burd talks about how much protein we truly need, whether or not there is an optimal time to consume protein after exercise, and how to best distribute protein intake throughout the day. He explains why consuming protein from food sources rather than as a powder may be better for muscle growth, and shares why protein is critical for endurance athletes.
Introduction: (0:00--1:50)
Why Dr. Burd became a scientist (1:50-4:00)
The three types of muscle (4:00-5:00)
How much of our muscle mass is skeletal muscle? (5:00-5:40)
How obesity impacts muscle mass (5:40-8:16)
What is a DEXA scan (8:16-10:30)
Benefits of exercise on skeletal muscle (10:30-14:00)
Sedentary behavior is detrimental to muscle tissue (14:00-19:00)
“Strong is the new healthy” (19:00-20:00)
Skeletal muscle and metabolic health (20:00-22:00)
Many people over consume protein (22:00-26:50)
Is there an optimal time to consume protein after exercise? (26:50-31:30)
Protein powders vs. whole food sources of protein (31:30-35:50)
Distribution of protein throughout the day (33:50-45:34)
Why protein is important for endurance athletes (45:34-51:20)
Protein needs for different ages, ethnicities, and gender (51:20-55:20)
Resistance training in post menopausal women (55:20-1:01:00)
Top tip for healthspan (1:01:00-end)
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I went to Illinois and took one of his classes focused on these topics. Great guy and a great teacher. We talked a ton about the food matrix; which was really interesting. Definitely agree we over-consume protein as a society
I'm a 60 year old male and the addition of EAA'S supplements inbetween meals has given me notable improvements in overall Health, Strength and well-being...the over 50's may need adequate Amino Acids ( protein ) to help maintain health and strength...
From my own studies, it seems protein is one of the nutrients that has a huge impact on many aspects of health. I know seventh day Adventists who eat very little protein. Their kidneys are really healthy but one of them has struggled with a recurring infection and the wife has had hair loss. Loma Linda Adventists are included in the blue zone and I know that one thing about them is a low protein diet no matter their age. I use to eat only about 20-30 grams of protein daily, but once I hit 50, I found I need about 60 grams daily to be able to maintain muscle mass. What do you think that most blue zone diets are not high in protein ?
You are what you eat. Your diet impacts your health.
Lower stress, reduce obesity and more exercise are key to a healthy life.
Obesity in children and adults is rising across the world.
Fast food and sugary drinks including fruit juices are contributing to the problem of poor health and obesity.
Eat a healthy plant based diet and exercise regularly.
Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices.
Every adult and child should own a bicycle and ride it regularly.
Regular exercise will help you sleep better. Yoga is a great stress reducer.
Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game.
A variety of stretching and other exercises help with increased mobility.
Ride to work, ride to school, ride for fun.
Every city should be a bicycle city.
Speak up for bicycles in your community
I'm in agreement with you.