How Much Protein Do You Really Need?

Join Nic and Steve, as they delve into the world of protein, and discuss how much protein you really need! They provide practical advice for maximizing your protein intake and discuss strategies for those of us facing challenges in meeting our protein needs. Whether you're aiming to build muscle or seeking guidance on meal planning, this podcast offers invaluable insights to help you navigate the complex landscape of protein consumption.

As always, this information is not designed to diagnose, treat, prevent, or cure any condition and is for information purposes only - please discuss any information in this podcast with your healthcare professional before making any changes to your current lifestyle.\

Check outy our latest blog on protein - https://au.atpscience.com/blogs/prote...



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00:00:00 - How Much Protein?
00:01:35 – What is protein?
00:04:34 – The essential amino acids
00:10:25 – Complete and incomplete proteins
00:12:37 – Are vegans getting enough protein?
00:15:13 – How much protein do you need?
00:19:08 – Optimal protein intake for athletes
00:21:03 – Excessive protein intake?
00:29:24 – Kidneys and protein?
00:37:16 – Protein quality and bioavailability
00:41:51 – Plant-based – what to do?
00:43:57 – Protein for building muscle
00:47:22 – Meal planning for optimal protein intake
00:55:39 – Can’t consume enough protein?


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References

https://examine.com/guides/protein-in...

Groenendijk I, Grootswagers P, Santoro A, Franceschi C, Bazzocchi A, Meunier N, Caille A, Malpuech-Brugere C, Bialecka-Debek A, Pietruszka B, Fairweather-Tait S, Jennings A, de Groot LCPGM. Protein intake and bone mineral density: Cross-sectional relationship and longitudinal effects in older adults. J Cachexia Sarcopenia Muscle. 2023 Feb;14(1):116-125. doi: 10.1002/jcsm.13111. Epub 2022 Nov 8. PMID: 36346154; PMCID: PMC9891984.

Narasaki Y, Okuda Y, Moore LW, You AS, Tantisattamo E, Inrig JK, Miyagi T, Nakata T, Kovesdy CP, Nguyen DV, Kalantar-Zadeh K, Rhee CM. Dietary protein intake, kidney function, and survival in a nationally representative cohort. Am J Clin Nutr. 2021 Jul 1;114(1):303-313. doi: 10.1093/ajcn/nqab011. PMID: 33742197; PMCID: PMC8246621.

Marsh KA, Munn EA, Baines SK. Protein and vegetarian diets. Med J Aust. 2013 Aug 19;199(S4):S7-S10. doi: 10.5694/mja11.11492. PMID: 25369930.

Centner C, Jerger S, Mallard A, Herrmann A, Varfolomeeva E, Gollhofer S, Oesser S, Sticht C, Gretz N, Aagaard P, Nielsen JL, Frandsen U, Suetta C, Gollhofer A, König D. Supplementation of Specific Collagen Peptides Following High-Load Resistance Exercise Upregulates Gene Expression in Pathways Involved in Skeletal Muscle Signal Transduction. Front Physiol. 2022 Apr 5;13:838004. doi: 10.3389/fphys.2022.838004. PMID: 35480041; PMCID: PMC9037237.

Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019 Nov 4;11(11):2661. doi: 10.3390/nu11112661. PMID: 31690027; PMCID: PMC6893534.

Dietrich S, Trefflich I, Ueland PM, Menzel J, Penczynski KJ, Abraham K, Weikert C. Amino acid intake and plasma concentrations and their interplay with gut microbiota in vegans and omnivores in Germany. Eur J Nutr. 2022 Jun;61(4):2103-2114. doi: 10.1007/s00394-021-02790-y. Epub 2022 Jan 16. PMID: 35034170; PMCID: PMC9106628.

Aaslyng MD, Dam AB, Petersen IL, Christoffersen T. Protein content and amino acid composition in the diet of Danish vegans: a cross-sectional study. BMC Nutr. 2023 Nov 15;9(1):131. doi: 10.1186/s40795-023-00793-y. PMID: 37968717; PMCID: PMC10647079.


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Nicole Brown
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