Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more

This clip is from episode 299 ‒ Protein: muscle protein synthesis optimization, quality sources, quantity needs, and the importance of resistance training with Luc van Loon, Ph.D. Luc is an internationally renowned expert in skeletal muscle metabolism.

In this clip, they discuss:

- Timing protein intake to maximize muscle protein synthesis
- Do you need to consume protein right after a workout to maximize muscle growth?
- How necessary are protein supplements?
- And more

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[joeyfunk]

Valuable information, I like the ending where he’s encouraging us to dial in our food quality before going for the convenient whey shake. And with consistent training, we don’t need as much focus on that Post shake since the following couple meals will vice

[MsBetke]

i just finished your book, i loved it, thank you ... i learned a lot

[ChrisAbbott]

07:01 Spot on. Nutrition is critical to start with.

[Themata]

Your 3:10 summary is in contradiction with the 5:00 study results, no?

[edwardpaxson]

For the past few months now, I've been consuming a protein shake a couple hours before I go to bed because I find that helps me limit myself from having too much dessert.

[TrueFallacy]

Thank you for this explanation; is it better to do the 100 units or recovery right away, or more slowly over time, ie skipping the post workout shake until the big protein meal later?

[grafxgrl]

Love to hear you discuss this with Dr Colin Campbell re: meat intake as a protein source. And the topic of supplements.

[kevanhandley]

Does protein powders give a glucose spike with the sweetener in them? The reason I ask is I’ve currently kicked my type 2 diabetes and concerned that if I start taking protein shakes after training it may increase my blood sugar?

[br_ok_in]

It's better to AVOID rather than RESIST. Eat less and surround yourself with good foods.

[privatetatum]

I couldn’t follow this explanation. What is the bottom line?

[kevingarris]

Does your body gradually create an environment conducive to optimizing muscle synthesis? If so, which dietary and workout protocols are best for achieving this result and over what period of time do the favorable changes occur? (before plateauing)

[Rannd]

Where do you get all of these awesome F1 shirts from? I want that black McLaren one! Hahah

[aprao]

Luke: what should we eat to lose weight?

[axel]

So Attia is confused. It is better to eat protein directly after exercise. (Comment on breakfast benefit the same.) Am I right?

[margomoore]

Dr.Attia, why is there nothing that identifies this chap? Nothing in the transcript, nothing in the caption, nothing in the box. No intro so we don’t know who he is, what he does, what his qualifications are.
This is beyond annoying!
Ah! I see name in pic. But still, he deserves an intro at least.

[navp]

Is it 1.6g/kg of body weight or is it 1.6g/per kg of lean body weight or is it 1.6g/per kg of target body weight at target body fat%?
Please someone clear this for me... i am tired of watching youtube videos trying to find the answer. Everyone seems to say different things.

[gloriasaliba]

Animal protein is king when it comes to building and maintaining muscle mass

[jmwhitt]

Don’t forget about foods high in potassium

[haj]

👋 Peter
We'll you put that list in the show notes so that people can see what "Courtney" consider wide shoes that make a wide wide enough toe box 🩰?
🤔 the list in 3:18 episode: 296 ‒ Foot health: preventing common ...

[darynlawzon]

OMFG honestly, I would love an answer....how old are those pictures of you two in the thumbnail. I had to watch and rewatch to determine who was who...lol.