Can you slow your aging by eating a low-protein diet? Is protein really more satiating than fat and carbs? And does an upper level of safe protein intake exist?
In this episode, we discuss the evidence behind eight common protein claims, aided by a new article published in Critical Reviews in Food Science and Nutrition, in order to find out what we can be basically sure about – and which claims lack science to support them.
Timestamps:
- 03:00 – Presentation of today’s topic: Protein myths and truths
- 04:30 – Protein proposition 1: Optimal protein intake per meal is crucial for muscle growth, with upper and lower limits that affect muscle mass.
- 08:45 – Protein proposition 2: Higher protein intake preserves lean mass and muscle strength during weight loss.
- 12:00 – Protein proposition 3: Protein is the most satiating of the macronutrients and helps to reduce energy intake.
- 16:00 – Protein proposition 4: An appropriate protein intake can slow aging and promote longevity.
- 21:45 – Protein proposition 5: The theory of protein leverage, meaning that we eat until we’ve covered our protein needs, and that a higher-protein diet will make you consume less total energy.
- 24:15 – Protein proposition 6: Dietary protein benefits can be optimized equally and effectively with plant and animal proteins.
- 28:45 – Protein proposition 7: There is a threshold above which too much protein can be detrimental to health.
- 33:15 – Protein proposition 8: Protein and chrononutrition: timing of protein intake can affect health
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This is episode 111 of the podcast. Check out the five previous episodes below:
- Episode 110: How Good Are 30-Rep Sets for Muscle & Strength?
- Episode 109: How to Get Big Arms
- Episode 108: How to Lose Fat without Losing Muscle (Step-by-Step)
- Episode 107: Strength Training Before and After Menopause
- Episode 106: Mailbag! The Ultimate Back Workout, and More
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