The Science of Protein and its Role in Longevity

The Science of Protein and its Role in Longevity

On a recent podcast, Dr Rhonda Patrick reveals the The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

See full episode here: https://www.youtube.com/watch?v=fvO8e-2y37k&t=1s

I will recap her 8 Takeaways:

1. Exercise directs protein for health, not harm. Evidence suggesting  that high protein diet is harmful  for health is not particularly strong.  Exercise directs protein toward muscle and brain to optimize brain and heart health.  Especially for those individuals that are physically active.  Exercise ensures muscle protein growth and repair and also ensures that protein arrives in the muscle.  Athletes despite consuming more protein enjoy better health and longer lifespans than the general population.
2. Aim for 1.2-1.6 grams per kilogram of ideal body weight per day to support overall   Athletes, older adults and those trying to lose weight while maintaining their muscle mass may want to consume closer to 1.6 grams.  Healthy ideal weight for men is considered 12-15% body fat and 18-20% body fat for females.
3. Protein timing is flexible. The so-called ‘anabolic window’ after exercise isn’t as narrow as we once thought.  Consuming protein before or after a workout is effective but focusing on daily intake amount is what is most important for optimizing resistance training gains.
4. Distribute the protein throughout the day. Aim for 3-4 meals , of 20-25 grams of high quality protein to stimulate protein synthesis.  Older adults have higher protein need and anabolic resistance and may want to aim closer to 30 grams per meal.  Still daily protein intake is more important than how it is distributed throughout the day.
5. Pre-sleep protein intake or eating protein before going to bed is especially important for athletes and older adults to stimulate protein synthesis while sleeping.
6. Protein supplements provide convenient and targeted benefits. Taking whey protein as a daily standard supplement may be required to achieve your protein targets.  Whey is rapidly digested and very effective at stimulating muscle growth.   If you are using a vegan supplement you may  want to consume slightly more than prescribed.
7. Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis due to their higher protein density, better digestibility and complete essential amino acid profile. Vegetarians and vegans can still meet protein needs by consuming larger quantities of plant-based proteins, diversifying their protein sources and
8. High protein diet is safe for healthy kidneys. Concerns for this are largely unfounded for those without pre-existing kidney issues.

I emphasize being strong with my family.  Being strong requires stressing the muscles with appropriate exercises and fueling the muscle with enough protein.  Feel free to share this article with those you care about to make sure they are strong and age safely for the rest of their lives.

In health,

Dr Dan.