In my last post we looked at two reasons why Donald K. Layman believes protein dietary guidelines should be changed.
Today, we'll take a look at two more:
"Amount of Protein in an Individual Meal Matters."
In other words, in order to benefit from protein in certain ways, you have to absorb a certain amount of protein in a certain period of time.
How protein is distributed throughout the day is also important. Layman says that the amount of protein in each meal becomes a factor in building and maintaining lean muscle, especially as we age.
He explains that in children and young adults, muscle protein synthesis is stimulated by insulin and dietary energy. Later in adulthood, however, muscle protein synthesis becomes increasingly dependent on the essential amino acid leucine. Remember, leucine helps drive dietary energy away from fat cells and into muscle cells (and Aminogen increases leucine levels by 230 percent).
Exactly how much leuciene and other amino acids from protein are needed to promote muscle protein synthesis? Layman cites studies that say the answer is 15 grams of essential amino acids. This would be around 30 grams of whole protein. He also reminds us that the typical adult breakfast contains less than 10 grams of protein. For an average adult, inadequate protein intake at breakfast may cause the body to break down muscle, in order to obtain the amino acids it needs and is not getting from the diet.
From this we can see that in order to take in enough protein to maintain healthy lean mass, we have to consider not only how much protein we eat in total for one day, but how much we are absorbing each time we eat.
"Most adults benefit from protein intakes above the minimum Recommended Daily Allowance."
This is Layman's conclusion after reviewing scientific studies. Of course, no one should make changes to their diet or increase their protein intake without consulting their physician first. But Layman is suggesting that experts consider the benefits of protein and the important functions of specific amino acids that a growing body of research supports.
Among the health benefits of protein Layman lists:
Weight loss and satiety
Cardiovascular health support
Dietary support possibly benefiting conditions such as metabolic syndrome and sarcopenia
It will be interesting to see further studies on these effects and whether such research does eventually lead to new dietary guidelines. I will certainly keep you updated here!
