Podcasts & Presentations

Resistance exercise is the primary stimulus for muscle growth, but nutritional support is important too, especially in the form of protein from either animal- or plant-based foods. The current recommended dietary allowance, or RDA for protein intake is 0.8 grams per kilogram of bodyweight (about 0.36 grams per pound) per day, or about 68 grams for a 150-pound adult. Dr. Phillips asserts that this amount of protein is probably not enough to maintain muscle mass. He believes that eating 1.2 to 1.6 grams of protein per kilogram of bodyweight is likely optimal for muscle protein synthesis, especially as one ages. In this clip, Dr. Stuart Phillips discusses his concerns regarding the current protein recommended dietary allowances. Interview published on June 29, 2022 Watch the full episode: https://www.youtube.com/watch?v=r8DSpOd0NZc #aging #protein #muscle

The role of protein in the body is to build muscle. As we age we lose muscle more and more! Exercise and eating enough quality protein are the keys to maintaining muscle health as we age. Did you know that older individuals need more protein in their diet to get the SAME amount of muscle stimulation as a younger person? The amount of protein we eat and WHEN we eat is important. Spacing out our meals is essential to maintain constant protein synthesis. In order to reap the maximum benefits from protein however, we must be regularly exercising. Exercise is critical not just for muscle, but for overall health and wellness. Have you ever wondered what the most IMPORTANT amino acid is in protein? (Well if you haven't, you should!) It's leucine, and Dr. Phillips discusses the amazing studies that have proven how much more effective protein synthesis is when leucine is present. So how MUCH protein do we need to eat to see optimal benefits? Dr. Phillips lets us know that we should eat 1.6 grams of protein per kg of weight, per day. For example, a 150 lb person (68 kg) would need to consume about 109 grams of protein per day in order to see the highest results, in an effort to build and maintain healthy muscle. This science-backed amount is TWICE the recommended dietary amount of protein per day in most countries. We're not getting nearly enough protein in our diets, and it shows. Dr. Phillips also discusses things that protein does NOT do - debunking common myths about protein and its effects on our health. 1:45 Protein Questions 2:44 Muscle 4:22 Resistance Exercise and Protein 5:37 Anabolic Window 6:03 What is an optimal amount of protein after exercise? 9:02 The Anabolic Resistance of Muscle Aging 12:53 What kinds of protein are important? 17:17 Leucine Trigger 19:13 Does any of this matter? 20:35 Do protein supplements do anything? 22:01 Important Takeaways 22:45 Protein Mythology 26:14 How much protein do I need? Subscribe or follow for more: https://www.facebook.com/UnicityInternational/ https://www.instagram.com/unicityinternational/ Learn more about Unicity: https://www.unicity.com/usa/

In Episode 210, Professor Stuart Phillips returns to expand on our conversation about using science to improve training outcomes. One very common criticism of a plant-based diet is that it’s difficult to meet protein requirements due to both quantity and quality of plant-based protein sources. “Evidence” provided for this often centres around amino acid profiles, linking back to the DIAAS and PDCAAS protein scoring systems. Today, Professor Stuart Phillips offers clarity on this topic and much more useful information on what to consume, in what form, and when. You may remember Stuart Phillips, PhD from the very popular Episode 190: Get Stronger to Live Longer: https://theproof.com/get-stronger-to-live-longer-with-professor-stuart-phillips/ Professor Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health in Aging, and a Professor in Kinesiology and Graduate Faculty in the School of Medicine at McMaster University. With a prolific academic career and research focused on the impact of nutrition and exercise, Professor Phillips offers invaluable insight into this field. In this episode, we cover a whole suite of information that is highly relevant and applicable for those looking to improve their training outcomes. In addition to briefly revisiting the basics of protein consumption, we discuss distribution and timing, protein needs for older people, and protein quality scoring systems. We also dive into supplementation for those looking to improve performance and muscle protein synthesis, including caffeine, beta alanine, nitrates, creatine, omega-3s, and hormones. Specifically, we discuss: 0:00 Intro 3:08 Protein Distribution 12:59 Scoring Systems for Protein 30:08 Supplements for Performance 45:40 Sodium Bicarbonate 53:29 Nitrates 58:10 Creatine 1:07:25 Omega 3s 1:12:30 Hormones & Protein Synthesis 1:15:20 Aging & Muscle Gain 1:26:12 Exciting New Studies 1:29:19 Outro As always, sourcing nutrition information from true experts in the field is critical. Professor Phillips strikes the delicate balance of delivering evidence that scientifically nuanced, but still accessible for a layperson. If you found this episode informative and a looking for ways to introduce more plant-based protein into your diet, you can download my free recipe eBook, Plant Perform: https://theproof.com/plant-performance/ This recipe guide includes high-protein recipes and more to optimise physical performance and recovery. To listen to my previous conversation with Professor Philips, head to Episode 190 https://theproof.com/get-stronger-to-live-longer-with-professor-stuart-phillips/ You can also learn more about him via the McMaster University profile, and connect with him on Twitter: https://www.instagram.com/mackinprof/?hl=en Instagram: https://www.instagram.com/mackinprof/ and Facebook https://www.facebook.com/SMPPh.D Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to https://theproof.com/friends/ Enjoy, friends. Simon **Supporting studies** - Limitations with the Digestible Indispensable Amino Acid Score (DIAAS) with Special Attention to Plant-Based Diets: a Review [PMID: 33409931] https://pubmed.ncbi.nlm.nih.gov/33409931/ - Dietary Protein and Amino Acids in Vegetarian Diets—A Review [PMID: 31690027] https://pubmed.ncbi.nlm.nih.gov/31690027/ - IOC consensus statement: dietary supplements and the high-performance athlete [PMID: 29540367] https://pubmed.ncbi.nlm.nih.gov/29540367/ or [PDF] https://bjsm.bmj.com/content/bjsports/52/7/439.full.pdf ==== Want to support the show? If you are enjoying The Proof a great way to support the show is by subscribing to my YouTube channel or leaving a review on Apple Podcasts. The Proof with Simon Hill https://theproof.com/podcast/ Book: The Proof is in the Plants https://theproof.com/book/ Apple Podcast https://podcasts.apple.com/gb/podcast/the-proof-with-simonhill/id1367773989 Spotify https://open.spotify.com/show/7bAIJCVgnquxXZuQCdZyTi Instagram https://www.instagram.com/theproof/ Twitter https://twitter.com/theproof Facebook https://www.facebook.com/theproofwithsimonhill Two week meal plan https://theproof.com/mealplan/ Plant Performance https://theproof.com/plant-performance/

Dr. Stuart Phillips (PhD, FACSM, FCAHS) discusses the critical role of protein ingestion and mobility in the prevention of muscle loss in aging and illness. (23:05 mins)