The latest science on protein | Nicholas Burd, PhD

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 22 April 2024

⏱️ 111 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #310. For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake. Discover the nuanced difference between optimising and maximising intake, the problem with eating too much protein, and why getting protein from whole foods is important. We also cover protein timing and distribution, supplementation, and much more. Specifically, we discuss: Intro (00:00) Introduction to Nicholas Burd's Work as a Muscle Physiologist (01:32) Exploring Muscle Protein Turnover and Renewal (03:57) Muscle Fibre Hyperplasia vs. Hypertrophy in Humans (08:06) The Role of Protein Metabolism in Muscle Physiology (15:21) Optimal vs. Maximal Protein Intake for Muscle Growth (19:12) Understanding Amino Acid Oxidation and Its Implications for Muscle Growth (23:05) Leveraging Food Matrix Effects for Optimal Protein Utilisation (33:39) The Role of Dietary Fats in Potentiating Amino Acid Utilisation (38:55) How Low-Carb Diets Influence Protein Requirements (43:50) Protein Requirements During Energy Restriction and Weight Loss (46:54) Optimising Protein Intake for Endurance Athletes (48:08) Nutrient Timing and Protein Distribution (1:05:06) Maximising Dietary Protein Absorption and Utilisation (1:12:34) Protein intake from the perspective of muscle physiologist (1:18:09) Sex-Based Differences in Protein Metabolism with Aging (1:20:45) Should You Supplement With Essential Amino Acids or BCAAs? (1:26:12) Exploring the Rationale Behind Collagen Supplementation (1:30:43) Biggest Protein Myths Debunked (1:40:16) Outro (1:42:45) Learn more about Dr Nicholas Burd on his staff profile, and read his publications on ResearchGate. If you’re interested in learning more about protein, make sure to listen to Episode #290, a protein masterclass featuring world-renowned experts. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

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0:00.0	People who are eating high protein, low carb are going to have higher protein requirements
0:06.8	versus somebody who's eating closer to our mixed meal recommendations.
0:11.5	Weight loss is easy.
0:12.6	High quality weight loss,
0:13.7	you gotta be a little more thoughtful.
0:15.0	And high quality weight loss is trying to maximize
0:17.9	fat mass loss by preserving as much muscle as you can.
0:21.4	Her muscles are in a constant state of turnover.
0:23.9	So a great analogies if you look at your arm muscle.
0:26.6	Within three months, you've completely renewed that protein pool.
0:30.4	We really want to make sure that we got optimal turnover of that protein pool
0:34.2	because we want to get rid of those damaged proteins make sure we're incorporating
0:38.2	less damage higher quality proteins.
0:42.0	In today's proteins. about protein. In this conversation we focus on the fate of protein. When we eat protein, how do we
0:56.0	digest and absorb it? Where does it end up? Nicholas walks us through the difference between
1:01.1	optimal and maximal protein intake and why he thinks people may not need as much
1:05.8	protein as they think. Our collagen or amino acid supplements worth taking and plenty more.
1:14.0	Before we get into things, if you haven't already,
1:16.3	it would be greatly appreciated if you could follow
1:18.8	or subscribe to the proof on YouTube,
1:21.0	Spotify and or Apple. This helps the show more than you can imagine.
1:24.8	Enjoy the episode. This is Nicholas Bird, PhD.
	...

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