This Is What Everyone Gets WRONG About Protein & Building Muscle!

Dr. Stuart Phillips is a Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health.




In this episode, we discuss:

00:00 - Intro
01:01 - Muscle protein synthesis (MPS)
12:09 - Why Stu eats 45 grams of protein for breakfast
22:38 - Women need more protein
40:47 - The best types of exercise
55:20 - Amino acid and protein requirements
1:04:15 - The leucine trigger for MPS
1:12:08 - Stu’s general guidelines for protein supplements
1:17:03 - Debunking protein myths
1:38:43 - Is animal-based protein better than plant-based protein?
1:50:09 - Protein intake: male vs female

Debunking Protein Myths: A Science-Based Overview

Introduction​

In recent years, the debate around protein's impact on health has grown contentious, often overshadowed by myths and misinformation. This article aims to dispel common misconceptions surrounding protein intake, particularly its effects on kidney health, bone density, and its role in a balanced diet, drawing on scientific evidence and expert insights.

The Protein-Kidney Myth​

One of the most persistent myths is that high protein intake is detrimental to kidney function. This belief stems from the idea that the kidney must work harder to process the byproducts of protein metabolism, potentially leading to kidney damage. However, extensive research, including meta-analyses, has shown no evidence that a high-protein diet causes kidney failure in healthy individuals. Only those with pre-existing kidney disease are advised to moderate their protein intake under medical guidance.

Protein and Bone Health​

Another common concern is that high protein intake could lead to weaker bones by increasing calcium excretion in urine, a theory known as the acid-ash hypothesis. Contrary to this theory, studies suggest that protein, especially when paired with sufficient intake of calcium and vitamin D, actually supports bone health. Proteins help to maintain bone density and structure, debunking the myth that high protein diets cause bones to become brittle.

High-Protein Diets and Overall Health​

Beyond kidney and bone health, high-protein diets are often adopted for muscle building and weight loss. Protein-rich diets support muscle repair and growth by providing essential amino acids that stimulate muscle protein synthesis. Additionally, protein has a higher thermic effect compared to fats and carbohydrates, meaning it can boost metabolism and increase calorie burn, aiding in weight management.

Furthermore, a well-balanced diet that includes adequate protein can contribute to better overall health outcomes. It is essential, however, to choose quality protein sources, incorporating both animal and plant-based proteins to ensure a range of nutrients.

Conclusion​

The myths surrounding high protein intake and health risks have been largely debunked by scientific evidence. When consumed as part of a balanced diet, protein supports not only muscular and bone health but also contributes to better overall metabolic function. As with any dietary advice, individual needs can vary, so it's advisable to consult with a healthcare provider or a nutritionist to tailor dietary choices to your specific health needs.

This comprehensive view encourages a balanced approach to protein consumption, emphasizing its benefits while acknowledging the importance of holistic dietary planning.

I get sick and tired of all this protein talk and the suggestion that you ain't sh-t unless you're absorbing "1 gm of protein for every pound of your body weight . . .".

I remember watching an interview with Muhammed Ali, arguably the greatest athlete of all time. At the time of the interview he was about 40 years old, near retirement. He detailed how he was very poor as a child; his mother barely had the means to feed him. She opted for the least expensive meals possible, which was often just potatoes and mustard - almost every dinner was potatoes and mustard. He said it became his favorite meal and remained his favorite right up until the time of the interview.

If protein and a special diet is so all fired important, then how did he become the "greatest of all time" on potatoes and mustard? It suggests to me that the human body will adapt and thrive on whatever natural food is available to it, and that the keys to fitness lie elsewhere.

Melody68 said:

I get sick and tired of all this protein talk and the suggestion that you ain't sh-t unless you're absorbing "1 gm of protein for every pound of your body weight . . .".

I remember watching an interview with Muhammed Ali, arguably the greatest athlete of all time. At the time of the interview he was about 40 years old, near retirement. He detailed how he was very poor as a child; his mother barely had the means to feed him. She opted for the least expensive meals possible, which was often just potatoes and mustard - almost every dinner was potatoes and mustard. He said it became his favorite meal and remained his favorite right up until the time of the interview.

If protein and a special diet is so all fired important, then how did he become the "greatest of all time" on potatoes and mustard? It suggests to me that the human body will adapt and thrive on whatever natural food is available to it, and that the keys to fitness lie elsewhere.

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Imagine how good he could have been had he grown up on steak!