Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more

Рет қаралды 99,546

2 ай бұрын

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free): bit.ly/3JuNrsJ
Watch the full episode: • 299 ‒ Optimizing muscl...
Become a member to receive exclusive content: bit.ly/3O0pEnY
This clip is from episode 299 ‒ Protein: muscle protein synthesis optimization, quality sources, quantity needs, and the importance of resistance training with Luc van Loon, Ph.D. Luc is an internationally renowned expert in skeletal muscle metabolism.
In this clip, they discuss:
- Timing protein intake to maximize muscle protein synthesis
- Do you need to consume protein right after a workout to maximize muscle growth?
- How necessary are protein supplements?
- And more
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
Connect with Peter on:
Facebook: bit.ly/PeterAttiaMDFB
Twitter: bit.ly/PeterAttiaMDTW
Instagram: bit.ly/PeterAttiaMDIG
Subscribe to The Drive:
Apple Podcast: bit.ly/TheDriveApplePodcasts
Overcast: bit.ly/TheDriveOvercast
Spotify: bit.ly/TheDriveSpotify
Google Podcasts: bit.ly/TheDriveGoogle
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/

Пікірлер: 135

@joeyfunk4327 Ай бұрын

Valuable information, I like the ending where he’s encouraging us to dial in our food quality before going for the convenient whey shake. And with consistent training, we don’t need as much focus on that Post shake since the following couple meals will vice

@user-rw2pm8vv4n 2 ай бұрын

Great content together with this guy

@ChrisAbbott Ай бұрын

07:01 Spot on. Nutrition is critical to start with.

@MsBetke 2 ай бұрын

i just finished your book , i loved it , thank you ... i learned a lot

@Marx1963 2 ай бұрын

Great book

@bruceparker3139 Ай бұрын

Name of book?

@alexiluffy216 17 күн бұрын

@@bruceparker3139 "Outlive" I believe

@davidneal6920 2 ай бұрын

Good info thanks

@TrueFallacy Ай бұрын

Thank you for this explanation; is it better to do the 100 units or recovery right away, or more slowly over time, ie skipping the post workout shake until the big protein meal later?

@gloriasaliba3395 2 ай бұрын

Animal protein is king when it comes to building and maintaining muscle mass

@whatthefunction9140 2 ай бұрын

I like this guy

@davidneal6920 2 ай бұрын

Cool haircut too

@kevingarris198 Ай бұрын

Does your body gradually create an environment conducive to optimizing muscle synthesis? If so, which dietary and workout protocols are best for achieving this result and over what period of time do the favorable changes occur? (before plateauing)

@br_ok_in 2 ай бұрын

It's better to AVOID rather than RESIST. Eat less and surround yourself with good foods.

@Themata 2 ай бұрын

Your 3:10 summary is in contradiction with the 5:00 study results, no?

@bobbymath2813 2 ай бұрын

Yeah, I was trying to identify what the distinction was between those two tidbits. If you miss a post-workout protein meal but shouldn’t worry because your responses for the next day’s 3 meals will be greater, then how do you reconcile that with the fact that if you don’t eat any protein the night before sleep, your response during breakfast will be no different than if you had actually consumed a pre-sleep protein meal?

@Nyonide 29 күн бұрын

Sorry for critisizing, but your look at the problem is very superficial. Muscle Protein Synthesis (MPS) Response: It is known that muscle protein synthesis can become more responsive to amino acids after periods of low protein intake or fasting. This phenomenon, known as the "rebound effect," might suggest that muscles could indeed become more sensitive to protein intake after a period of low protein availability. If this heightened sensitivity persists, it could lead to enhanced muscle growth when protein intake is subsequently increased. Protein Distribution: Consistent low protein intake might influence how the body allocates amino acids, possibly prioritizing essential functions and muscle repair. Upon reintroduction of higher protein intake, the previously primed muscle cells might exhibit a more pronounced anabolic response. Epigenetic Changes: Exercise and Epigenetics: Strength training induces epigenetic changes, such as DNA methylation and histone modifications, which can affect gene expression related to muscle growth and metabolism. These changes might prime the muscles for improved function and growth when coupled with optimal protein intake later. Long-term Adaptations: The epigenetic modifications induced by training could have lasting effects, potentially leading to better muscle maintenance and function even in the absence of immediate protein supplementation. Over time, these adaptations might improve muscle responsiveness and overall metabolic health. Therefore having days or even weeks with an scarcity of proteins after training has many long term health benefits and also anabolic benefits for future training situations. Never thought about that? Really 😒? You can't get to new insights, if your thinking is so much straightforward and in the box. Exiting topic though 👍

@kevanhandley7521 Ай бұрын

Does protein powders give a glucose spike with the sweetener in them? The reason I ask is I’ve currently kicked my type 2 diabetes and concerned that if I start taking protein shakes after training it may increase my blood sugar?

@mr.potatohead6138 Ай бұрын

Apparently yes, regardless if sweetened or not it spikes insulin

@Zoltar1811 Ай бұрын

Take a shake then do the glucose test it definitely spikes it

@kevingarris198 Ай бұрын

@@mr.potatohead6138 Does ingesting it with fat blunt the effect?

@Rannd 2 ай бұрын

Where do you get all of these awesome F1 shirts from? I want that black McLaren one! Hahah

@trevinseskey644 2 ай бұрын

As an F1 fan, I enjoy all of the Senna shirts/hats that he will wear

@Rannd 2 ай бұрын

@@trevinseskey644 Know where you can find them? I googled with no luck

@mangostickyrice555 2 ай бұрын

Thumbs up 👍

@privatetatum 2 ай бұрын

I couldn’t follow this explanation. What is the bottom line?

@TommyBabs0 2 ай бұрын

Eat food and exercise consistently

@gloriasaliba3395 2 ай бұрын

Have a high protein dinner, exercise regularly

@SiLoMixMaster Ай бұрын

Eat pro teens

@albstrom 2 ай бұрын

Not trying to endorse or push a product, but I've been taking PerfectAmino for some time now. The idea is to get the essential proteins with the least amount of calories. It contains many of the amino acids discussed in this video, including Leucine which apparently is very effective at starting anabolic muscle growth. Any thoughts on continued use? Am I missing much from not eating strictly milk-based or meat-based proteins?

@rafalsjourney 2 ай бұрын

This is sold in 5g pills. Compare with the amount of protein consumed and processed by the body daily discussed in this podcast and you'll know what the answer is :)

@albstrom 2 ай бұрын

@@rafalsjourney I take 10 pills per dose. That equates to 30g of protein. I can imagine that since the amino acids are already broken down in the product that the digestability and digestion rate is very high. Which is good for muscle growth, except there are many things in whole foods that I may be missing. Why eat whole foods if I can get all I need from a pill?

@rafalsjourney 2 ай бұрын

> Why eat whole foods if I can get all I need from a pill? Pleasure would be a one thing. Another is lack of other macronutrients and fiber. If you take it to the extreme lengths en.wikipedia.org/wiki/Protein_poisoning Neither in this podcast or other literature I haven't seen any indication that protein digestion is a limiting factor for muscle growth and we can win something significant by providing aminoacids instead. This solution is also not cost efficient and takes your focus from more important parts - training intensity and the amount of macros.

@albstrom 2 ай бұрын

@@rafalsjourney They do clearly state that the most effective anabolic response comes from Leucine IN ADDITION AND DEPENDENT on training stimulus. Basically, they are not mutually exclusive and agree with your statement. Still, the natural thought progression is why not just use Leucine as fuel if your goal is to build muscle?

@darynlawzon3216 27 күн бұрын

OMFG honestly, I would love an answer....how old are those pictures of you two in the thumbnail. I had to watch and rewatch to determine who was who...lol.

@aprao1108 2 ай бұрын

Luke: what should we eat to lose weight?

@risevincere 2 ай бұрын

Eat less

@jeffscherr398 2 ай бұрын

Less calories than you expend

@jeromevolckerpowell5080 2 ай бұрын

Protein

@TheWolfgangGrimmer 2 ай бұрын

Reducing the overall amount of calories is correct, but it's important to remember that doesn't mean the actual composition of the food doesn't matter. It still very much does.

@jeromevolckerpowell5080 2 ай бұрын

Eat more protein. It less food in general. It healthy stuff. Work the fuck out. Dont be a bitch. Thats basically it

@sid06 2 ай бұрын

Isn't the insulin spike low when eating carbs directly after exercise?

@AUniqueHandleName444 2 ай бұрын

Well, lowER.

@VladdyDaddy369 2 ай бұрын

Did you mean glucose spike maybe?

@jmwhitt Ай бұрын

Don’t forget about foods high in potassium

@haj78 2 ай бұрын

👋 Peter We'll you put that list in the show notes so that people can see what "Courtney" consider wide shoes that make a wide wide enough toe box 🩰? 🤔 the list in 3:18 episode: 296 ‒ Foot health: preventing common ...

@jbaumgard6116 2 ай бұрын

Vivo barefoot, Flux, Xero are all great

@navp3452 2 ай бұрын

Is it 1.6g/kg of body weight or is it 1.6g/per kg of lean body weight or is it 1.6g/per kg of target body weight at target body fat%? Please someone clear this for me... i am tired of watching youtube videos trying to find the answer. Everyone seems to say different things.

@ironmurs6903 2 ай бұрын

Make it simple - 1 gram per pound of goal weight. Example: I’m 200lb, which is my ideal weight. I aim for 200 grams of protein per day.

@navp3452 2 ай бұрын

So it's goal weight. Thank you v much!

@ts-rf7er 2 ай бұрын

1 g of protein per pound lean body mass is sufficient even on a cut, let alone a calorie surplus, and you can increase protein if you really hate carbs and fats and/or you are on anabolics

@AUniqueHandleName444 2 ай бұрын

@@ts-rf7er 1g is significantly more than you need, even. ~0.8 is PLENTY if you’re not on gear

@ts-rf7er 2 ай бұрын

@AUniqueHandleName444 I think we are saying the same thing I used lean body mass I am assuming you are reference total body weight

@teensymarie 20 күн бұрын

So, stop sweating meal timing. Got it.

@theshadow8008 2 ай бұрын

Is hair maid of protein?

@bruceparker3139 Ай бұрын

yes , its call Keratin

@margomoore4527 2 ай бұрын

Dr.Attia, why is there nothing that identifies this chap? Nothing in the transcript, nothing in the caption, nothing in the box. No intro so we don’t know who he is, what he does, what his qualifications are. This is beyond annoying! Ah! I see name in pic. But still, he deserves an intro at least.

@wouterbouman4332 2 ай бұрын

Exactly

@texaspete7748 2 ай бұрын

d the importance of resistance training with Luc van Loon, Ph.D. Luc is an internationally renowned expert in skeletal muscle metabolism.

@keefeweekers5739 2 ай бұрын

It's just a clip from te entire podcast

@ilcomendante 2 ай бұрын

kzfaq.info/get/bejne/d7x_frqnvrCxXZc.html You're welcome

@famcantor5 2 ай бұрын

Reaf the description. Its all there

@adainpimlott2207 2 ай бұрын

Oh hey look! It’s *not* Jocko Willink

@Lordkurt-kd5td 2 ай бұрын

So new study from u Pittsburgh says too much protein is bad….

@user-pl4nx2bt5u Ай бұрын

At the end of the day, just use your head and pay attention to your body! Don't need deep level science to know your body is hungry after a workout, fuel yourself after a workout and expect your body to use it to replenish itself. It makes NO SENSE for me to replenish myself the next day after workout and skip the immediate meal.

@joviankaz 2 ай бұрын

Why did you click like before you watched the video?

@Will_Smiley 2 ай бұрын

Because I haven’t watched it yet

@paulfsweatt4948 2 ай бұрын

I always like the video before I start watching. Then if it turns out, I don’t like what they’re saying I unlike it and click off.

@MrLorenzomatic 2 ай бұрын

Because I like titles without clickbait

@shaggyrogers384 2 ай бұрын

Why do you think it's any of your business? 🤷😁😅😂

@zomfgeclipse 2 ай бұрын

Faith

@darynlawzon3216 27 күн бұрын

neither of hte phots used in the thumb nail look anything like your guys do now. enough with the vanity shots. your o.der now. own it.

@ziv2liv 2 ай бұрын

According to Karyn Esser,Professor and Chair of Physiology and Aging at the University of Florida, you're doing it wrong. Best time for strength workout is afternoon, not in the morning... kzfaq.info/get/bejne/jM9ne5ZmsJ-ac5s.html

@bt9704 2 ай бұрын

Sorry, but I only take fitness advice from people who are 6'2" 260lbs with 5% bodyfat and completely natty. The guy in your video isn't huge and ripped so I refuse to take his advice. He doesn't even have a workout plan or supplements to sell me

@ziv2liv 2 ай бұрын

@@bt9704 The "guy in the interview" is not the one who expresses scientific data, he is the interviewer. The woman in the video is the authority. She is a professor of physiology and aging and what she said is based on various scientific researches. So it's not about the size of the interviewer but the brain of the interviewee.

@bt9704 Ай бұрын

@@ziv2liv That was sarcasm

@golfinguna Ай бұрын

Over complicating food intake seems to be in fashion on you tube. Everyone has a different body and everyone has a different digestive system. The main use for protein when training is to rebuild damage muscle tissue and build the muscle. Synthesis quality is dependent on many bodily functions and glugging down a dose of protein in a liquid at anytime is not the way to consume protein. chew your food. lol, as Charles Atlas used to say.

@someguyusa 2 ай бұрын

The answers to these questions are obvious if you grew up on a farm.

@darynlawzon3216 27 күн бұрын

at a total loss why I watched this? your not alone, most podcasts are about gaming hte algo rather than providing succinct accurate information. time well wasted I guess.

@timothys9288 2 ай бұрын

There is no such thing as "protein quality". It's what people use as a term in order to justify consuming animal protein. Plant protein is no different in terms of muscle building and avoids the unnecessary harming and enslavement of animals.

@savchik1580 2 ай бұрын

Yes there is. Protein quality has been assessed many times in the literature in terms of digestibility, amino acid ratio and anabolic response post absorption. Here’s a link to one of the many studies on the topic: www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

@kram21 2 ай бұрын

Should limit protein to max of 30 GMs - body can’t absorb more than this

@cformyohoe 2 ай бұрын

so not true. pubmed.ncbi.nlm.nih.gov/38118410/#:~:text=Ingestion%20of%20a%20large%20bolus,or%20amino%20acid%20oxidation%20rates.

@decoherence926 2 ай бұрын

wait , a day? i think you mean after exercise

@Markus-fw4px 2 ай бұрын

Urban legend if you had watched his other protein related videos.

@brentdawgs8905 2 ай бұрын

Mis ennnnnn furrrr mayyy tion

@R900DZ 2 ай бұрын

30-50 per meal is optimal but even if you feed 100 grams and your body needs it, it’ll use it

@imemailingmybrother 2 ай бұрын

That's interesting because I don't care much about nutrition but I drink at least 4 protein shakes a day and I'd say I made some pretty good gains in 3 years