#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth
FoundMyFitness
Rhonda Patrick, Ph.D.
4.8 • 5.5K Ratings
🗓️ 30 July 2024
⏱️ 137 minutes
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Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion.
Timestamps:
- (00:00) Introduction
- (06:00) Why do we need protein?
- (07:04) How the protein RDA (0.8 g/kg) was established
- (11:34) Protein turnover in organs (brain, liver, etc.)
- (14:54) How much protein do you really need?
- (19:42) Recommended protein intake when dieting for weight loss
- (20:59) How the body adapts to higher protein
- (24:30) Anabolic resistance
- (27:29) Protein requirements for overweight & obese individuals
- (29:42) Gaining strength vs. muscle mass
- (34:04) Optimal protein distribution
- (37:49) 20g vs. 100g protein post-workout (Luc van Loon study)
- (40:45) Can evening protein consumption stimulate muscle protein synthesis overnight?
- (45:29) How does time-restricted feeding affect muscle protein synthesis?
- (51:51) Protein before vs. after exercising
- (53:41) How does spreading out protein intake affect hypertrophy?
- (56:39) Protein shakes vs. animal protein
- (59:42) Protein supplementation for weight loss & recomposition
- (1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis
- (1:03:53) Factors that influence protein's anabolic potential
- (1:04:58) Raw eggs vs. cooked — what's better for hypertrophy?
- (1:08:51) Plant vs. animal protein
- (1:11:52) Plant-based protein powder
- (1:16:31) Whey protein isolate vs. concentrate
- (1:17:20) How resistance training changes the leucine threshold
- (1:20:31) Do high-protein diets cause atherosclerosis?
- (1:28:29) How muscle adapts to repeated bouts of resistance training
- (1:31:09) Optimal resistance training frequency
- (1:33:06) Advice for elderly who want to start resistance training
- (1:35:33) Hormonal changes & resistance training
- (1:40:53) Does cold water immersion blunt muscle protein synthesis?
- (1:50:03) Does collagen increase connective protein synthesis in muscle?
- (1:57:45) Signaling roles of collagen peptides
- (2:00:15) How hydrolyzed collagen powder affects pain perception
- (2:01:37) Benefits of smaller peptides in hydrolyzed collagen
- (2:03:41) Collagen's impact on skin health
- (2:07:30) Amino acids from hydrolyzed collagen powder
- (2:12:14) Luc's exercise routine & diet
Transcript
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| 0:00.0 | Protein is fundamentally the engine of our biology. |
| 0:03.6 | At the cellular level it's indispensable. |
| 0:06.3 | Without protein, our cells can't perform their essential functions. |
| 0:09.8 | We rely on proteins to build, repair, and maintain our tissues. |
| 0:14.0 | Their key catalysts in nearly every biochemical reaction |
| 0:18.0 | impacting everything from DNA replication and hormone synthesis |
| 0:22.0 | to immune regulation. |
| 0:23.8 | It's safe to say that almost no biological activity happens |
| 0:27.4 | without the involvement of proteins. |
| 0:29.7 | Consider this, every single day our bodies renew and replace around 300 grams of protein. |
| 0:35.2 | That's roughly the same weight as a can of Campbell's chicken soup. |
| 0:38.6 | Yet despite its crucial role, many of us don't spend much time thinking about protein. |
| 0:44.1 | It's not just about muscle. |
| 0:46.7 | Protein synthesis is critical in all tissues. |
| 0:50.0 | Factors like age, physical activity, and gender all play a role in how much protein we need. |
| 0:55.4 | And while most people know they need to eat protein daily and understand which foods contain |
| 1:00.4 | it, few truly grasp its importance to overall health or how to ensure they're |
| 1:05.1 | getting enough. |
| 1:06.1 | In today's episode, we're joined by Dr. Luke Van Loon, a renowned expert in exercise physiology |
| 1:11.2 | and nutrition, who will be delivering a master class on the crucial role of dietary |
| 1:15.4 | protein and muscle protein synthesis and how muscles adapt to physical activity. |
| 1:20.6 | Dr Van Loon has significantly advanced our understanding in this area through |
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