- Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 2003 Feb;133(2):411-7.
- Donald K. Layman, Jamie I. Baum. Dietary Protein Impact on Glycemic Control during Weight Loss. The Journal of Nutrition, Volume 134, Issue 4, 1 April 2004, Pages 968S–973S.
Donald K. Layman et.al. Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women. J Nutr 135: 1903, 2005.Donald K. Layman et.al, A Moderate-Protein Diet Produces Sustained Weight Loss and Long-Term Changes in Body Composition and Blood Lipids in Obese Adults. J Nutr 139: 514, 2009.
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.
- 4 hard boiled eggs, 4 slices of bacon
- 36g protein, 32g fat, 2g carbs, 460 calories
- 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