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HOW MUCH PROTEIN IS ENOUGH? · Your Daily Dose

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  Speaker 1: Hey everybody, welcome to Labor Day. It is 9-7-26. Today
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  Speaker 1: we're going to talk about the protein rules. What are
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  Speaker 1: some of the rules about consumption of protein? And which
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  Speaker 1: ones actually matter? That's what we're going to talk about today.
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  Speaker 1: Stay tuned. Hi and welcome to Health Talk with Dr. Len,
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  Speaker 1: your daily dose. The information you hear on this show
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  Speaker 1: is informational. It's not meant to diagnose or treat any disease.
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  Speaker 1: Any kind of Complete health conditions must be checked out
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  Speaker 1: and discussed with your primary care physician. Get ready for
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  Speaker 1: the good news of the day. God bless you folks.
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  Speaker 1: And here is Dr. Lent. Our daily devotional today comes
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  Speaker 1: from the book of Isaiah chapter 61. Enjoy the warmth
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  Speaker 1: of my presence shining upon you. Feel your face tingle
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  Speaker 1: as you bask in my love light. I delight in
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  Speaker 1: you more than you can imagine. I approve you continuously
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  Speaker 1: for I see you cloaked in my light. arrayed in
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  Speaker 1: my righteousness. There is no condemnation for those who are
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  Speaker 1: clothed in me. That is why I abhor the use
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  Speaker 1: of guilt as a means of motivation among Christians. Some
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  Speaker 1: pastors try to whip their people into action with guilt-inducing sermons.
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  Speaker 1: This procedure can drive many people to work harder, but
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  Speaker 1: the end does not justify the means. Guilt-evoking messages can
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  Speaker 1: undermine the very foundation of grace in a believer's heart.
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  Speaker 1: A pastor may feel successful when his people are doing more,
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  Speaker 1: but I look at their hearts. I grieve when I
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  Speaker 1: see grace eroding with weeds of anxious works creeping in.
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  Speaker 1: I want you to relax in the assurance of my
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  Speaker 1: perfect love. The law of my spirit of life has
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  Speaker 1: freed you from the law of sin and death. Stay tuned.
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  Speaker 1: Thank you. Thank you. 727-916-4222 When 5. Protein is having
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  Speaker 1: a moment, but so is the confusion surrounding it. Somewhere
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  Speaker 1: amid the rules and trends, drink a shake within 30
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  Speaker 1: minutes of lifting. Limit each meal to 30 grams of
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  Speaker 1: protein at a time, or eat cottage cheese before bed.
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  Speaker 1: Most people have lost the plot on what actually matters.
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  Speaker 1: Turns out that the answer is simpler than the internet
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  Speaker 1: makes it sound. So what about the 30 gram myth?
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  Speaker 1: Probably heard it. Your body can only absorb about 30
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  Speaker 1: grams of protein in one sitting. So anything beyond that's wasted.
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  Speaker 1: It's not true. Research shows that there is no fixed
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  Speaker 1: amount of protein that your body can use in a
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  Speaker 1: single meal. The idea comes from early studies showing that
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  Speaker 1: eating more than 25 to 30 grams of high-quality protein
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  Speaker 1: in one meal didn't produce much additional muscle building compared
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  Speaker 1: with eating less. The claim that the body can't use
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  Speaker 1: more than 30 grams at a time is a bit
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  Speaker 1: of an oversimplification, says James McKendry. a nutrition researcher at
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  Speaker 1: the University of British Columbia. A 2023 study in Cell
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  Speaker 1: Reports Medicine found that meals with up to 100 grams
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  Speaker 1: of protein kept muscle-building activity going for hours. Whether that
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  Speaker 1: is bigger and longer than consuming the same amount of
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  Speaker 1: protein split up through the day hasn't been tested yet.
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  Speaker 1: Even after protein maxes out its muscle-building effect in a
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  Speaker 1: given meal, the extra amino acids don't go to waste.
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  Speaker 1: The body still uses them to build hormones, enzymes, and
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  Speaker 1: other essential compounds. You really don't need to obsess over
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  Speaker 1: capping your meals at 30 grams, he said. I'd say
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  Speaker 1: that's probably more of a minimum than a maximum. The
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  Speaker 1: expert consensus is clear. The amount of protein you eat
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  Speaker 1: each day matters more than when you eat it. General
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  Speaker 1: guidelines is roughly 0.36 grams per pound of body weight,
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  Speaker 1: with more needed for people who exercise regularly. Once you're
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  Speaker 1: consistently hitting that number, timing becomes a minor detail, not
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  Speaker 1: a rule. I think the importance of timing is largely overblown. However,
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  Speaker 1: how you spread your protein across the day can offer
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  Speaker 1: a modest boost in muscle protein synthesis once your daily
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  Speaker 1: total is already on track. A 2013 study published in
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  Speaker 1: the Journal of Physiology found that people who ate 20
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  Speaker 1: grams every three hours built more muscle than those who
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  Speaker 1: ate the same total amount in fewer larger doses. However,
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  Speaker 1: Jake Cox, a researcher in skeletal muscle metabolism at the
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  Speaker 1: University of Nottingham, said, that's fine-tuning matters most people are
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  Speaker 1: already eating a lot of protein, bodybuilders and athletes chasing
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  Speaker 1: that last 1% or 2% of gains. For most people,
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  Speaker 1: spreading protein across meals is really just a practical way
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  Speaker 1: to hit your target. It's much easier to get 20
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  Speaker 1: grams of protein a few times a day than 60
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  Speaker 1: grams in one meal. Sheer recommends starting the day with
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  Speaker 1: a protein-rich breakfast, to help manage blood sugars, increase fullness,
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  Speaker 1: and make it easier to meet your daily protein goal.
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  Speaker 1: Even sedentary people benefit from relatively even distribution of protein
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  Speaker 1: throughout the day to support ongoing muscle maintenance. For people
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  Speaker 1: following keto or a one-meal-a-day diet, their goal may be
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  Speaker 1: centered around body weight rather than just muscle mass. In
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  Speaker 1: those cases, Cox suggests prioritizing whatever lifestyle is actually sustainable.
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  Speaker 1: In an ideal world, I would suggest still trying to
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  Speaker 1: get 20 to 30 grams of protein three times a day.
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  Speaker 1: Despite decades of advice to drink a protein shake the
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  Speaker 1: moment you finish exercising, there's little evidence that it makes
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  Speaker 1: any difference. A 2024 clinical trial published in the Frontiers
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  Speaker 1: of Nutrition found that protein intake right before or after
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  Speaker 1: a workout offered little extra benefit when total daily intake
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  Speaker 1: was already sufficient. That's because resistance training keeps your muscles
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  Speaker 1: primed to use protein for much longer than 30 minutes.
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  Speaker 1: The theory behind bedtime protein... is that sleep is the
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  Speaker 1: longest stretch most people go without eating, so a snack
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  Speaker 1: beforehand might support muscle repair overnight. Some truth to it.
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  Speaker 1: Researchers showed that casein, the slow-digesting protein found in dairy,
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  Speaker 1: can stimulate muscle building while you sleep. Whether that translated
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  Speaker 1: into long-term muscle gain is a bit more of an
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  Speaker 1: open question, but it certainly can stimulate acute muscle building.
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  Speaker 1: Older adults generally need more protein to maintain muscle mass
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  Speaker 1: as we age, Muscle doesn't break down faster. Our ability
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  Speaker 1: to rebuild it slows down. There's evidence that starts as
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  Speaker 1: young as 35 to 40, but it really accelerates from
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  Speaker 1: about 50 onward. By the time we hit 60 or 70,
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  Speaker 1: it's really quite a potent effect. Some research suggests that
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  Speaker 1: older adults may benefit from distributing protein evenly across meals.
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  Speaker 1: As you age, protein timing is essentially a tool to
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  Speaker 1: fix distribution. I would say it's much better to focus
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  Speaker 1: on hitting 40 grams for your older and doing that
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  Speaker 1: three times a day, breakfast, lunch, and dinner, Cox said.
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  Speaker 1: Not all protein is equal, and where it comes from
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  Speaker 1: matters much more than just muscle. Walk down any supermarket
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  Speaker 1: aisle and you'll see protein added to everything from chips
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  Speaker 1: to cookies and even bottled water. I think there's a
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  Speaker 1: little more hype than health. Protein-fortified food can help you
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  Speaker 1: meet your daily needs, but whole food protein sources can
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  Speaker 1: help you make up for the bulk of your diet.
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  Speaker 1: This has less to do with protein, more to do
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  Speaker 1: with the extent of processing that goes into producing those foods.
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  Speaker 1: Foods such as meat, poultry, fish, eggs, dairy, soy foods,
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  Speaker 1: and legumes provide not only the protein, but also the vitamins, minerals,
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  Speaker 1: and other nutrients that is needed. Complete proteins contain all
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  Speaker 1: the essential amino acids that the body can produce on
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  Speaker 1: its own. Animal foods are complete protein sources, as are tofu, edamame,
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  Speaker 1: and quinoa. If you rely mostly on incomplete plant proteins,
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  Speaker 1: eating a variety of diets throughout the day to help
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  Speaker 1: ensure that you get all the amino acids your body needs. Typically,
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  Speaker 1: on a gram-for-gram basis, animal sources do tend to come
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  Speaker 1: out on top a little bit. First and foremost, getting
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  Speaker 1: enough protein throughout the day matters most. Timing and distribution
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  Speaker 1: can offer small advantages, but they are secondary to simply
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  Speaker 1: eating enough protein each day. Spreading protein across meals is
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  Speaker 1: a practical way to reach that goal, but there's no
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  Speaker 1: need to obsess over every bite. As McKendree put it,
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  Speaker 1: I don't think people need to stress quite as much
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  Speaker 1: as they are. As long as they're eating a varied
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  Speaker 1: diet with sufficient protein and regular physical activity, they're doing
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  Speaker 1: 80% of everything they need to do. Now, let me
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  Speaker 1: put a caveat, a big asterisk on here to say,
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  Speaker 1: if you have any kidney issues or you're diabetic, better
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  Speaker 1: be doggone careful because anything higher than 40 grams of
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  Speaker 1: protein a day can really take a toll on your kidneys.
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  Speaker 1: So let's make sure before you start down this kind
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  Speaker 1: of path, Get checked out. Let's take a look at
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  Speaker 1: your blood work. Let's see if your GFR is 60
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  Speaker 1: or greater. Then we can talk. Again, if you want
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  Speaker 1: help with that, give me a call. 727-916-4215. God bless, folks.
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  Speaker 1: See you soon.