For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me in Episode #310 as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake.
👇 Visit The Proof website for the full show notes and supporting studies. 👇
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Dr Nicholas Burd is an Associate Professor in the Department of Kinesiology and Community Health and a faculty member of the Division of Nutritional Sciences at the University of Illinois Urbana-Champaign (UIUC). His interests lie in nutrition, exercise, and substrate metabolism, and he has authored more than 120 peer-reviewed research papers, review articles, and book chapters related to protein metabolism and its application in performance and clinical nutrition. His extensive educational background makes him very well qualified to speak on today’s topic.
Connect with Dr Nicholas Burd:
- Staff profile: [ Ссылка ]
- ResearchGate: [ Ссылка ]
We covered:
00:00 - Intro
01:30 - Introduction to Nicholas Burd's Work as a Muscle Physiologist
03:57 - Exploring Muscle Protein Turnover and Renewal
08:06 - Muscle Fibre Hyperplasia vs. Hypertrophy in Humans
15:21 - The Role of Protein Metabolism in Muscle Physiology
19:12 - Optimal vs. Maximal Protein Intake for Muscle Growth
23:05 - Understanding Amino Acid Oxidation and Its Implications
33:39 - Leveraging Food Matrix Effects for Optimal Protein Utilisation
38:55 - The Role of Dietary Fats in Potentiating Amino Acid Utilisation
43:36 - How Low-Carb Diets Influence Protein Requirements
51:16 - Optimising Protein Intake for Endurance Athletes
1:05:31 - Protein Distribution and Timing
1:18:39 - Protein intake from the perspective muscle physiologist
1:21:12 - Sex-Based Differences in Protein Metabolism with Ageing
1:26:39 - Should You Supplement With Essential Amino Acids or BCAAs?
1:40:42 - Biggest Protein Myths Debunked
1:43:11 - Outro
If you have any additional questions you would like answered in the future, let me know in the comments.
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