299 ‒ Optimizing muscle protein synthesis: protein quality and quantity, & the key role of training

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 & triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, & he offers profound insights into the significance of protein in this context. He elucidates how different protein types & forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, & their implications for performance & recovery. Delving deeper, he differentiates between animal & plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey & 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, & dietary protein.

We discuss:
0:00:00-Intro
0:01:06-Luc’s background & insights about fuel selection during exercise
0:07:35-Fuel utilization during endurance exercise
0:16:14-Fat metabolism, intramuscular lipids, & the nutritional dynamics of endurance sports
0:24:50-The optimal window for replenishing intramuscular fat stores & glycogen post-exercise
0:32:50-Luc’s interest in protein metabolism & exploration of amino acids' dual role as building blocks & signaling molecules in driving muscle protein synthesis
0:40:15-How protein metabolism differs between sedentary individuals & those engaged in predominantly strength training or endurance training
0:53:14-The basics of how proteins are digested & absorbed, & how muscle protein synthesis is measured
1:03:23-How factors like food texture, cooking methods, & protein composition impact muscle protein synthesis, & the importance of protein distribution throughout the day
1:07:43-Differences in whey & casein proteins, & the ability of ingested protein to stimulate muscle protein synthesis
1:13:46-Dietary protein distribution & quantity for the maximization of muscle protein synthesis
1:22:43-Muscle loss with age & inactivity & the importance of resistance exercise to maintain type II muscle fibers
1:35:02-Differences between whey & casein proteins, & the importance of both quantity & quality of protein sources
1:44:10-Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality
1:54:11-How to preserve muscle while trying to lose weight
2:04:41-Anabolic resistance & overcoming it with physical activity
2:16:15-Importance of protein intake & physical activity in hospitalized patients
2:23:41-Reviewing the efficacy of collagen supplements
2:31:45-Plant-based diets: how to ensure a balance of amino acids, & other considerations
2:35:12-Protein metabolism in the brain
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