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Episode 249 - Paper: Importance of Protein Distribution Throughout the Day!
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This week I reviewed a paper on protein and the importance of this nutrient as we age!
The focus on protein as a nutrient often centers on its thermogenic and satiating effect, and when included as part of a healthy diet, its potential to preserve lean body mass. I highlight some of the conclusions that were made from protein in this paper.
Here are a few conclusions:
- a dietary framework that includes consumption of a moderate amount (i.e., approximately 25–35 g) of high-quality protein at breakfast, lunch, and dinner.
- a disproportionate amount of daily protein is consumed during the evening meal (>60%) with protein
- unequal distribution of protein intake over a 24-h period may reduce the effectiveness of the total daily protein intake for promoting muscle health.
- the combination of physical activity and protein enhances weight-loss efforts
Be sure to track your protein over a week to set a baseline and then aim for 0.8-1 gram per pound of lean mass. If you don't know your lean mass then just base it off body weight. I would also lean toward animal protein over plant protein for the bioavailability and amino acid profile of animal proteins. If that doesn't work for you then you might have to aim for higher protein levels with plant proteins.
Enjoy the show! Have a great week!
Study link:
https://cdnsciencepub.com/doi/10.1139/apnm-2014-0530
If you want more information regarding protein then check out my interview with Dr. Don Layman. Link here: https://redcircle.com/shows/60d67f5e-a224-47c8-aefd-b63f9192c912/ep/89baca37-492f-473d-a220-f45efec3cdc0
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
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