Protein Guru

Whenever I read the top level research on Protein I keep running into one name – Dr. Donald K. Layman. (His Twitter feed). Here’s some of the studies he has been a part of on the subject of Protein:

I didn’t realize he is in a video lecturing on Protein:

This video is well worth an hour. Key concepts are distribution, amount, timing, quality of protein. Takeaways:

  • It takes about 30 grams of protein in a meal to lead to Muscle Protein Synthesis (MPS). Less than 20 grams of protein on a meal have no effect on MPS. Never eat less than 30 grams of protein in a meal.
  • You are catabolic until you eat protein (breakfast or when you end an Intermittent Fast).
  • Eat at least three meals with greater than 30g of protein per meal.
  • Eat high quality protein with enough Leucine (at least 3g) at each meal
  • Eat protein first then carbs afterwards.
  • Protein burns more energy – commonly attributed to the Thermic Effect of Food -which is the action of MPS. Building muscle burns energy.
  • MPS peaks at 90 mins and is back down to baseline at 180 minutes.
  • MPS eventually declines due to a drop in ATP (energy).
  • Protein accelerates the gain from exercise.
  • Snacks tend to be carbohydrates (without Protein) and lead to fat gain.
  • Skipping breakfast isn’t good. I accommodate this by breaking my fast later in the day (intermittent fasting). I eat at 11:30, 2:30 and when I get home in the evening (typically 5:30 to 7:30). This makes me catabolic about 13 hours a day (10:30 PM to 11:30 AM) and anabolic for 11 hours a day (11:30 AM to 10:30 PM).
  • Reduce carbohydrates to less than 30 grams per meal (I try to do much less than that).
    • Total carbs divided by total fiber < 6 – eat whatever you want.
    • Eliminate food which has carbs divided by total fiber > 10 (bread, grains, etc).

Meals (Using his concepts)

Meets goal of at least 3 grams of Leucine.

Breakfast

  • 4 hard boiled eggs, 4 slices of bacon
    • 36g protein, 32g fat, 2g carbs, 460 calories

Lunch/Dinner

  • 128g Chicken Breast, boneless/skinless
    • 39g protein, 6g fat, 0g carbs, 220 calories
  • 3 medium sized chicken drumsticks
    • 47g protein, 17g fat, 1g carbs, 358 calories
  • 165g Pork Ribs
    • 38g protein,  31g fat, 0g carbs, 479 calories
  • 120g Colby Jack Cheese
    • 31g protein, 41g fat, 2g carbs, 500 calories

Vegetable/Nuts/Fruits Carbs to Fiber Ratios

Carbs with ratios less than 6 are ad libitum (eat as much as you want):

  • Flax Seeds (30g serving) – 8.7/8.2 = 1.06
  • Chia Seeds (1 Tablespoon serving) – 4.2/3.4 = 1.24
  • Mushrooms (85g serving) – 2.8/1.9 = 1.47
  • Cabbage (1 cup) – 7.6/4.7 = 1.61
  • Cauliflower (85g serving) – 4.2/2.5 = 1.68
  • Kale (85g serving) = 7.4/4.4 =  1.68
  • Almond Flour = 5.9/2.6 = 1.79
  • Blackberries (1 cup serving) – 13.8/7.6 = 1.82
  • Asparagus (85g serving) – 3.5/1.8 = 1.94
  • Radish (85g serving) – 2.9/1.4 = 2.07
  • Broccoli (85g serving) – 4.5:2 = 2.25
  • Lettuce Mixed Greens (85g serving) – 2.7/1.1 = 2.45
  • Spinach (85g) – 3.1/1.2 = 2.58
  • Zucchini (medium – 196g) – 6.1/2.0 = 3.05

 

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