<p><a href="https://peterattiamd.com/lucvanloon/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240422-pod-lucvanloon&utm_content=240422-pod-lucvanloon-podfeed"> View the Show Notes Page for This Episode</a></p> <p><a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240422-pod-lucvanloon&utm_content=240422-pod-lucvanloon-podfeed"> Become a Member to Receive Exclusive Content</a></p> <p><a href="https://peterattiamd.com/newsletter/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240422-pod-lucvanloon&utm_content=240422-pod-lucvanloon-podfeed"> Sign Up to Receive Peter's Weekly Newsletter</a></p> <p>Luc van Loon is an internationally renowned expert in skeletal muscle metabolism. In this episode, Luc starts with an exploration of the roles of insulin and triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, and he offers profound insights into the significance of protein in this context. He elucidates how different protein types and forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, and their implications for performance and recovery. Delving deeper, he differentiates between animal and plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey and casein to the emerging trends in collagen protein supplementation. Moreover, Luc dissects the intricate connections among physical activity, lean muscle mass, muscle protein synthesis induced by resistance training, and dietary protein.</p> <p><strong>We discuss:</strong></p> <ul type="disc"> <li>Luc's background and insights about fuel selection during exercise [3:30];</li> <li>Fuel utilization during endurance exercise [9:30];</li> <li>Fat metabolism, intramuscular lipids, and the nutritional dynamics of endurance sports [17:15];</li> <li>The optimal window for replenishing intramuscular fat stores and glycogen post-exercise [25:15];</li> <li>Luc's interest in protein metabolism and exploration of amino acids' dual role as building blocks and signaling molecules in driving muscle protein synthesis [32:15];</li> <li>How protein metabolism differs between sedentary individuals and those engaged in predominantly strength training or endurance training [38:45];</li> <li>The basics of how proteins are digested and absorbed, and how muscle protein synthesis is measured [50:30];</li> <li>How factors like food texture, cooking methods, and protein composition impact muscle protein synthesis, and the importance of protein distribution throughout the day [59:45];</li> <li>Differences in whey and casein proteins, and the ability of ingested protein to stimulate muscle protein synthesis [1:03:30];</li> <li>Dietary protein distribution and quantity for the maximization of muscle protein synthesis [1:09:00];</li> <li>Muscle loss with age and inactivity and the importance of resistance exercise to maintain type II muscle fibers [1:17:15];</li> <li>Differences between whey and casein proteins, and the importance of both quantity and quality of protein sources [1:28:30];</li> <li>Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more [1:37:00];</li> <li>How to preserve muscle while trying to lose weight [1:46:00];</li> <li>Anabolic resistance and overcoming it with physical activity [1:55:45];</li> <li>Importance of protein intake and physical activity in hospitalized patients [2:06:30];</li> <li>Reviewing the efficacy of collagen supplements [2:13:30];</li> <li>Plant-based diets: how to ensure a balance of amino acids, and other considerations [2:20:30];</li> <li>Future research: understanding protein metabolism in the brain [2:23:45]; and</li> <li>More.</li> </ul> <p>Connect With Peter on <a href="https://twitter.com/PeterAttiaMD">Twitter</a>, <a href="https://www.instagram.com/peterattiamd/">Instagram</a>, <a href="https://www.facebook.com/peterattiamd/">Facebook</a> and <a href="https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg">YouTube</a></p>
Actionable Insights
1. Maintain Muscle with Protein & Exercise
To maintain muscle mass, continuously stimulate it with anabolic stimuli like food intake (especially protein) and exercise, as muscle breakdown is constant.
2. Daily Protein Intake Target
Aim for 1.6 grams of protein per kilogram of body mass per day for muscle maintenance, and closer to 2 grams per kilogram per day for muscle gain, especially with high training volume.
3. Optimal Protein Per Meal
Healthy, active individuals should aim for approximately 20 grams of protein per main meal to maximize muscle protein synthesis for up to 4-5 hours. Adjust this to 30-40 grams or more for whole foods to compensate for slower digestibility.
4. Exercise Enhances Anabolic Response
Engage in consistent training, especially resistance training, as it makes muscles more sensitive to the anabolic properties of amino acids, enhancing the impact of every meal on muscle protein synthesis.
5. Combat Anabolic Resistance with Activity
Physical activity can normalize age-related anabolic resistance, making older muscles as responsive to protein as younger muscles. Even one week of inactivity can induce significant anabolic resistance.
6. Resistance Training on ADT
Men undergoing androgen deprivation therapy (ADT) should engage in resistance training (2-3 times per week) to increase muscle mass and strength, and attenuate fat mass gain, effectively counteracting the negative side effects of ADT.
7. Prevent Muscle Loss in Caloric Deficit
Even when in a caloric deficit, engage in resistance training (at least twice a week) to prevent muscle mass loss, which is crucial for overall health.
8. Pre-Sleep Protein for Muscle Synthesis
Consume a protein-rich snack before sleep, as it is rapidly digested and absorbed, stimulating muscle protein synthesis overnight. This can aid recovery from training and attenuate muscle loss in older or hospitalized individuals.
9. Exercise for Glucose Homeostasis
Regular exercise improves glucose homeostasis by promoting insulin-independent glucose uptake into muscle cells, an effect that can last up to 24-48 hours.
10. Chew Food Thoroughly
Chew food thoroughly to accelerate digestion and absorption, which can expedite muscle protein synthesis, especially for whole foods.
11. Cook Eggs for Better Digestion
Cook eggs instead of consuming them raw to achieve more rapid digestion and absorption of protein, leading to a better anabolic response.
12. Prioritize Protein Quality for Vulnerable
For individuals with reduced food intake (e.g., due to illness, cancer, pain), prioritize high-quality, animal-derived protein sources due to their superior digestibility and amino acid profile.
13. Compensate Plant Protein with Quantity/Variety
If consuming plant-based proteins, ensure a well-balanced meal with different plant sources to compensate for potential deficiencies in specific amino acids, or consume larger quantities to overcome lower quality.
14. Maximize Glucose During Endurance
During endurance exercise, continuously supply glucose from the gut (60-70g/hr, or up to 1.3-1.4g/min with fructose for high-end athletes) to save liver glycogen and prevent its too-fast depletion.
15. Replenish Intramuscular Fat for Multi-Day Events
For multi-day endurance events, ensure adequate fat intake to replete intramuscular lipid stores, as it takes one to two days to replenish them for subsequent performance.
16. Collagen Supplementation (Limited Evidence)
While collagen is rich in glycine and proline, current data does not strongly support a unique benefit for muscle connective tissue protein synthesis from collagen supplementation over other proteins, at least over short periods. Its potential benefit for tendons, ligaments, bone, and cartilage is still being investigated.