Dr. Luc (Luke) van Loon

But now we're talking about meat that is cooked, eggs that are cooked, because then we see that actually digestion and absorption is very rapid, and we see almost the same increase in essential amino acid and leucine than when you get the isolate or the concentrate.

And if you have these products are coming in a combined meal because that's typically something that has much less research being done.

We're starting to do that now, but it's often complicated.

because then you have all these different products coming together.

You have antinutritional factors.

I don't like the term antinutritional factors, but that's what they call them.

But you have fibers.

You have more energy, so your gastric emptying is reduced.

So everything gets more sluggish, and then it gets more difficult to compare stuff.

So it always depends whether you have your protein isolate or concentrate, whether you have your whole food products, or you have that whole food product in a meal.

that will change the dynamics of digestion and absorption and therefore also the direct impact on muscle protein synthesis.

Yes, because, I mean, if it's sufficient, if it's 20 grams, you'll get above a certain threshold and you'll definitely have the full anabolic signaling that you expect in muscle.

So I always advise people to get most of the nutrients from their diet and not from supplements, actually.

discussed this morning.

But what is interesting, sometimes sports nutrition or supplements can be used to make it more practically feasible to do it.

And I always use for students, and I use the example, is, for example, a sports drink.

A sports drink gets you the carbohydrates during exercise.

You can also do that with a plate of spaghetti.

But it's not that easy to cycle on a bike when you have a plate spaghetti in front of your nose.

So it's an easier way to get the nutrients you need in a setting that is sport specific.