Another Protein Guru (Dr Van Loon)

Dr Van Loon is interviewed here (Optimizing Protein Intake with Luc van Loon, PhD). Here are the referenced studies:

  1. Post-Prandial Protein Handling: You Are What You Just Ate
  2. Protein ingestion before sleep improves postexercise overnight recovery
  3. Pre-sleep protein ingestion does not compromise the muscle protein synthetic response to protein ingested the following morning
  4. Strategies to maintain skeletal muscle mass in the injured athlete: nutritional considerations and exercise mimetics
  5. Skeletal muscle disuse atrophy is not attenuated by dietary protein supplementation in healthy older men
  6. Prolonged Adaptation to a Low or High Protein Diet Does Not Modulate Basal Muscle Protein Synthesis Rates – A Substudy
  7. Habituation to low or high protein intake does not modulate basal or postprandial muscle protein synthesis rates: a randomized trial
  8. Ingestion of Wheat Protein Increases In Vivo Muscle Protein Synthesis Rates in Healthy Older Men in a Randomized Trial
  9. What is the Optimal Amount of Protein to Support Post-Exercise Skeletal Muscle Reconditioning in the Older Adult?
  10. Dietary protein for athletes: from requirements to optimum adaptation

Notes from the interview

  • How much protein?
    • 4-5 meals a day
    • 20-25g of protein per meal
    • Maybe more for elderly (45g?)
    • Maybe more for sedentary
  • Very little evidence for damage from too much protein
  • What happens to theĀ 20g of protein?
    • 10g is retained in the gut
    • 10g of the 20 is released into the circulation
      • 2.2g of the circulated protein are being incorporated into muscle
        • By about 6 hours after the meal
  • Supplementing protein to older patients via tube into stomach increased MPS during sleep
    • Eat casein before bedtime can get additional muscle mass and strength
    • This doesn’t harm the next morning’s response to protein
  • Adding carbs or protein doesn’t affect muscle protein synthesis
  • Carbs help for regaining glycogen stores but they are not needed for MPS
  • Consuming Protein in the 12-hours after exercise increases MPS
  • During exercise MPS increases due to increased blood flow to the muscles when protein is available

 

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