本期播客邀请了国际知名的骨骼肌代谢专家Luc van Loon，他深入探讨了耐力运动中胰岛素和甘油三酯的作用，以及它们对骨骼肌代谢的影响。他强调了蛋白质在耐力运动中的重要性，并解释了不同蛋白质类型和形式如何影响肌肉蛋白合成率，包括蛋白质吸收、消化率和氨基酸质量。此外，他还比较了动物蛋白和植物蛋白，分析了不同蛋白质类型的特性，包括乳清蛋白和酪蛋白的区别，以及胶原蛋白补充剂的最新趋势。

💪 **耐力运动中的燃料选择：** Luc van Loon强调了耐力运动中燃料选择的重要性，指出碳水化合物和脂肪是主要的能量来源。他解释了不同运动强度下碳水化合物和脂肪的利用率，以及如何根据运动时间和强度调整燃料策略。他强调了在长时间运动中，脂肪作为主要的能量来源发挥着关键作用。

🏋️ **蛋白质在肌肉蛋白合成中的作用：** Luc van Loon深入探讨了蛋白质在肌肉蛋白合成中的重要性，解释了不同蛋白质类型和形式如何影响肌肉蛋白合成率。他强调了蛋白质的吸收、消化率和氨基酸质量对肌肉蛋白合成的影响。他指出，在耐力运动中，蛋白质不仅是肌肉修复和重建的必需营养素，而且还能够促进肌肉的适应和增长。

🍎 **蛋白质来源的选择：** Luc van Loon讨论了不同蛋白质来源的优缺点，包括动物蛋白和植物蛋白。他强调了乳清蛋白和酪蛋白的差异，以及胶原蛋白补充剂的最新趋势。他指出，选择合适的蛋白质来源，可以最大程度地提高肌肉蛋白合成率，并促进运动后的恢复。

🧬 **蛋白质代谢与年龄：** Luc van Loon指出，随着年龄的增长，肌肉蛋白合成率会下降，肌肉质量也会逐渐流失。他强调了保持肌肉质量的重要性，以及通过抵抗训练和补充蛋白质来延缓肌肉衰退的必要性。他解释了抵抗训练如何刺激肌肉蛋白合成，以及如何通过合理的蛋白质摄入来促进肌肉生长和修复。

🌱 **植物性饮食中的蛋白质：** Luc van Loon也讨论了植物性饮食中的蛋白质，强调了如何保证植物性饮食中氨基酸的平衡。他指出，可以通过合理的膳食搭配，确保植物性饮食中蛋白质的充足摄入，并满足身体的营养需求。他强调了植物性蛋白质的优势，以及如何通过合理的饮食方案，最大程度地提高植物性蛋白质的利用率。

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Luc van Loon is an internationally renowned expert in skeletal muscle metabolism. In this episode, Luc starts with an exploration of the roles of insulin and triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, and he offers profound insights into the significance of protein in this context. He elucidates how different protein types and forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, and their implications for performance and recovery. Delving deeper, he differentiates between animal and plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey and casein to the emerging trends in collagen protein supplementation. Moreover, Luc dissects the intricate connections among physical activity, lean muscle mass, muscle protein synthesis induced by resistance training, and dietary protein.

We discuss:

Luc’s background and insights about fuel selection during exercise [3:30]; Fuel utilization during endurance exercise [9:30]; Fat metabolism, intramuscular lipids, and the nutritional dynamics of endurance sports [17:15]; The optimal window for replenishing intramuscular fat stores and glycogen post-exercise [25:15]; Luc’s interest in protein metabolism and exploration of amino acids' dual role as building blocks and signaling molecules in driving muscle protein synthesis [32:15]; How protein metabolism differs between sedentary individuals and those engaged in predominantly strength training or endurance training [38:45]; The basics of how proteins are digested and absorbed, and how muscle protein synthesis is measured [50:30]; How factors like food texture, cooking methods, and protein composition impact muscle protein synthesis, and the importance of protein distribution throughout the day [59:45]; Differences in whey and casein proteins, and the ability of ingested protein to stimulate muscle protein synthesis [1:03:30]; Dietary protein distribution and quantity for the maximization of muscle protein synthesis [1:09:00]; Muscle loss with age and inactivity and the importance of resistance exercise to maintain type II muscle fibers [1:17:15]; Differences between whey and casein proteins, and the importance of both quantity and quality of protein sources [1:28:30]; Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more [1:37:00]; How to preserve muscle while trying to lose weight [1:46:00]; Anabolic resistance and overcoming it with physical activity [1:55:45]; Importance of protein intake and physical activity in hospitalized patients [2:06:30]; Reviewing the efficacy of collagen supplements [2:13:30]; Plant-based diets: how to ensure a balance of amino acids, and other considerations [2:20:30]; Future research: understanding protein metabolism in the brain [2:23:45]; and More.

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