FoundMyFitness
#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth
30 Jul 2024
Full Episode
Protein is fundamentally the engine of our biology. At the cellular level, it's indispensable. Without protein, our cells can't perform their essential functions. We rely on proteins to build, repair, and maintain our tissues. They're key catalysts in nearly every biochemical reaction, impacting everything from DNA replication and hormone synthesis to immune regulation.
It's safe to say that almost no biological activity happens without the involvement of proteins. Consider this. Every single day, our bodies renew and replace around 300 grams of protein. That's roughly the same weight as a can of Campbell's chicken soup. Yet, despite its crucial role, many of us don't spend much time thinking about protein. It's not just about muscle.
protein synthesis is critical in all tissues. Factors like age, physical activity, and gender all play a role in how much protein we need. And while most people know they need to eat protein daily and understand which foods contain it, few truly grasp its importance to overall health or how to ensure they're getting enough.
In today's episode, we're joined by Dr. Luke Van Loon, a renowned expert in exercise physiology and nutrition, who will be delivering a masterclass on the crucial role of dietary protein and muscle protein synthesis and how muscles adapt to physical activity. Dr. Van Loon has significantly advanced our understanding in this area through his extensive research.
We'll also dive deep into the essential nature of protein for our bodies, exploring the continuous cycle of muscle protein turnover and how it shapes our dietary protein need. We'll discuss how factors like age, weight, and activity affect how much protein we require. One of the most common questions people have about dietary protein is, how much do I need each day?
Dr. Van Loon will discuss evidence-based recommendations for dietary protein intake that support muscle building, fat loss, and strength maintenance as we age.
Additionally, we'll look at how to optimize protein distribution throughout the day, identify the best sources of protein, and discuss strategies to prevent anabolic resistance, a condition often associated with aging, but might be preventable with sufficient activity.
I promise that after this episode, you will have a better understanding of how to optimize your protein intake to reach your goals. Other topics discussed in this episode include, should people who resistance train eat one gram of protein per pound of body weight? Whether you should alter your protein intake when dieting for weight loss?
Why anabolic resistance could be the result of reduced physical activity? How to calculate your protein requirement if you're overweight? Whether consuming one large dose of protein is the same as consuming several smaller doses throughout the day?
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