本期播客邀请了伊利诺伊大学厄巴纳-香槟分校的食品科学与人类营养学教授Don Layman，他分享了40年来对膳食蛋白质在肌肉蛋白质合成中作用的研究。Don教授深入探讨了蛋白质的推荐膳食摄入量（RDA），以及其作为生存所需最低蛋白质摄入量的局限性。节目中，他详细介绍了必需氨基酸、动物蛋白与植物蛋白的差异、蛋白质质量评估、吸收率和摄入量的追踪方法。此外，还讨论了蛋白质摄入与阻力运动的时间安排，以及不同年龄段人群对蛋白质的需求差异，包括高蛋白饮食对脂肪流失的影响等。最后，Don教授分享了他对植物性蛋白和合成肉类的看法。

🥩 蛋白质摄入的RDA：Don教授解释了蛋白质的推荐膳食摄入量（RDA）的起源及其局限性。RDA仅作为维持生存的最低蛋白质摄入量的指南，而非最佳水平。

🌱 动物蛋白 vs. 植物蛋白：节目探讨了动物蛋白和植物蛋白在蛋白质质量、吸收率和营养价值上的差异。Don教授强调了反刍动物在生产优质蛋白质中的重要作用。

💪 蛋白质摄入与肌肉合成：Don教授讨论了蛋白质摄入与阻力运动的最佳时间，以及蛋白质在不同餐次中的分配。他还提到了蛋白质利用率的限制对间歇性禁食的影响。

👧👦 不同年龄段的蛋白质需求：节目比较了青少年和老年人在蛋白质利用方面的差异。Don教授分享了临床试验结果，包括高蛋白饮食对脂肪流失的影响，以及如何克服老年人蛋白质利用效率降低的问题。

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Don Layman is a Professor of Food Science and Human Nutrition at the University of Illinois Urbana-Champaign. He has spent the past 40 years investigating the role of dietary protein in muscle protein synthesis. In this episode, Don describes how his decades of research have shaped his thinking around protein, muscle, anabolic factors, metabolism, and more. He explains the recommended dietary allowance (RDA) for protein: what it is, how it came about, and how it should serve only as a guide for the minimum protein necessary for survival rather than as an optimal level of protein intake. He provides an overview of the essential amino acids, explains the nuances of animal versus plant protein, and provides insights for determining protein quality, absorption rates, and how to best track your intake. He discusses the ideal timing of protein intake in relation to resistance exercise, how protein should be distributed among meals, and how limitations in protein utilization per sitting can impact those practicing time-restricted eating. Additionally, Don shares results from his clinical trials, including how a high-protein diet fared in terms of fat loss, and explains the differences in protein utilization between adolescents and adults and how the problem of reduced efficiency of protein utilization in older adults can be overcome.

We discuss:

Don’s background: from growing up on a farm to studying nutritional biochemistry [2:30]; Don’s philosophy on nutrition, muscle, and metabolism [6:30]; The controversial relationship between saturated fat and atherosclerosis [18:15]; The basics of protein and amino acids [25:45]; Origin and limitations of the current recommended dietary allowance (RDA) for protein intake [32:15]; Protein sources: determining quality, absorption rates, and how to track intake [41:15]; Leucine, lysine, and methionine: three important essential amino acids [48:00]; The vital role of ruminant animals in the production of quality protein [53:15]; The differing needs and impacts of dietary protein for a 16-year old compared to a 65-year old [59:30]; Consequences of protein deficiency in childhood [1:06:30]; Muscle protein synthesis: ideal timing, small meals vs. big meals, and more [1:12:45]; Protein needs of children [1:19:45]; How important is timing protein intake around training? [1:24:15]; The role of leucine in fatty acid oxidation by muscle [1:28:15]; High protein diets for fat loss: Results from Don’s clinical trials [1:31:30]; Influence of industry funding on nutrition studies [1:43:45]; Don’s thoughts on plant-based and synthetic “meats” [1:48:45]; Problems with epidemiological studies of dietary protein [1:56:30]; More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube