The Official Aminogen Blog

Weekend Reading: Are You Losing It?

Muscle, that is. 

The New York Times recently highlighted this study in which subjects were instructed to consume excess calories. (I'll have the molten chocolate lava cake with extra whipped cream please. It's for research purposes.) 

For two months, these men and women dutifully ate 40 percent more calories than needed to maintain their weight, while offering up, I'm sure, silent thank-yous that they had not been assigned to the corn-husk-and-hyperbaric-chamber-diet study down the hall. (Ok, I made that last part up.)

The subjects were randomly assigned to eat their excess calories within the context of a low, normal, or high protein diet. 

  

Here's what happened:

• All of the subjects eating a 40 percent excess of calories gained weight, around 71/2 pounds, on average 

• Men and women in the low protein group lost an average of 1 1/2 pounds of lean muscle

• Men and women in the normal protein group gained an average of 6.3 pounds of lean muscle

• Men and women in the high protein group gained an average of 7 pounds of lean muscle mass

 

So... consuming too many calories lead to weight gain. No suprise there.

 

That being said, which diet was best for preserving/building lean muscle?

• Too many calories + low protein led to weight gain + muscle loss

• Too many calories + a standard amount of protein led to some weight gain + increased lean muscle

• Too many calories + high protein increased lean muscle gain even more

  

And which of these dietary patterns most closely resembles the average American diet?

Sadly, it seems the excess calories are a given. Of course, you may or may not consume too many calories. We probably all do at some point, I'm sure.

The question is, are you losing lean muscle, too?  Can you afford to?

 

 

For more, read Cutting Back on Calories, Not Protein and Does More Protein Mean More Muscle

 

The Scoop: Single Serve Protein Facts

Not to be missed! From the American College of Nutrition, this paper isn't brand new, but it is chock full of information on whey protein.  Lactalbumin, glycomacropeptides, immunoglobulins and other words you'll want to throw around the gym... just kidding.  But you will want to know more about these powerful components of whey.

A New Year and A New Reason to Love Your Protein

Welcome back!

It has been a while since my last post, but what better way to begin the new year on the Aminogen blog than with some  truly exciting protein research, hot off the presses?

Let's get right to it. We know that in addition to being important for your muscles, bones and immune system, protein increases satiety and decreases hunger hormones. 

Now, a study in Neuron reveals that protein gives your body a boost in yet another way.  Turns out, the amino acids in protein stimulate orexin neurons.

As the name suggests, these cells produce the hormone orexin.  Orexin revs up your metabolism and makes you want to move. In other words, it energizes.

Orexin is also necessary for the development and regulation of brown fat- the body's thermogenic "good fat;" it actually burns calories.

Low levels of orexin have been found in people with conditions like obesity and narcolepsy, and the hormone is being investigated as a treatment for narcolepsy and other conditions that excessive sleepiness. Orexin seems to counteract the cognitive deficits caused by sleep deprivation.

Even if you've gotten a good night's sleep (can we talk?) orexin plays a definitive role in sleep/wake cylcles, daytime alertness, hunger and metobolic rate. And who couldn't use some help in one, ALL of these departments?

Check out Wired's Jonah Leher for more on how this works in Why Sugar Makes Us Sleepy and Protein Wakes Us Up.

The Scoop: Single Serve Protein Facts

A Better Whey to Get Full-Fat Flavor

Undoubtedly, milk fat has benefits. But there are still plenty of people looking for low fat foods. If you are formulating a product and you need to reduce the fat content, consider using whey.

A recent study in the LWT- Food Science and Technology finds that replacing some of the milk fat in yogurt with whey protein produced superior sensory and functional properties such as firmness over traditional fat- replacers like hydrocolloids. Swapping whey protein for fat may work for cheese too!

Protein for Endurance

When it comes to endurance, we generally think carbs. The runner loading up on the pre-run pasta. The cyclist with the energy gel.

We've discussed the importance of protein for runners before. Specifically, protein plays an important role  in muscle recovery. Without it, musclecan be broken down for fuel during runs, and unreplenished, lead to loss of lean mass.  Some runners and cyclists struggle with this, and end up looking a little too lean.

Adequate muscle mass is vital for our immune system, bone health and fighting inflammation, not to mention mortality risk- so it's definitely something we want to protect.

Now a report in Medicine and Science in Sports Exercise, the journal of the American College of Sports Medicine, shows that protein does even more than protect and recover exercised muscles. 

Researchers found that a high protein diet reduced stress and improved athletes' endurance performance. Athletes in the high protein group also reported feeling better.

Lead researcher Dr. Kevin Tipton theorized tyrosine may one reason protein has this effect, noting previous research on this amino acid's mood-boosting effects.

Read More:

Are You Running in a Carbohydrate Rut?

In It For the Long Haul... Endurance Exercise and Aminogen

Aminogen, Casein and Whey: What You Should Know If You Want to Build Muscle

The authors of this study, from the May issue of American Journal of Clinical Nutrition, begin by pointing out "diminished muscle protein synthetic response" to food intake can contribute to age-related muscle loss.

In other words, as we get older, protein's anabolic effect on our muscles becomes blunted. Our bodies are less adept at converting the protein we eat into lean muscle mass. For example, we know that as we age we produce fewer endogenous digestive enzymes to properly digest protein. Age also seems to decrease our ability to convert dietary amino acids into functional peptides that can perform metabolic tasks.

 

Ok, so we're all getting older, blah, blah, blah... Any good news here?

 

Yes. The kind of protein we eat can make a difference, too. This is good because this is something we have more control over.

The authors here are looking at protein source, rather than our poorly performing digestive systems, for answers. They point out that differences between protein sources, such as digestion absorption kinetics, amino acid composition, or some combination thereof, can affect how much muscle protein synthesis ensues.  

So in this study, whey and casein, two common protein sources with two very different absorption rates (casein tends to be slower) were given to a group of 48 males with a mean (that's mathmatical, not tempermental) age of 78.

The group was divided three ways, recieving either 20 grams of whey, 20 grams of casein, or 20 grams of casein hydrolysate. Proteins were tagged with a phenylanine tracer so that absorption and amino acid kinetics could be accurately observed.

 

How did things turn out?

 

Whey protein outperformed the rest when it came to speed and peak of absorption. And whey protein demonstrated the best postprandial mixed muscle protein fractional synthetic rates - aka muscle building.

 

Bonus: whey protein is naturally higher in leucine, which simultaneously promotes fat loss and support lean muscle growth.

 

The authors conclude:

"Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. This effect is attributed to a combination of whey's faster digestion and absorption kinetics and higher leucine content."

Whey protein was the clear winner when it comes to muscle synthesis in older men.

 

Wait. Read that conclusion again.

 

The authors attribute the superior muscle protein synthesis of whey protein to two factors:

1. Whey's faster digestion and absorption kinetics

2. Higher leucine content

 

Sound familiar? 

 

Aminogen was shown in a published clinical study to:

1. Triple the rate of whey protein absorption

2. Increase levels of branched-chain amino acids like leucine by 250 percent

Ah, interesting.

 

By the way, a friendly reminder not to throw the baby out with the bathwater. While whey may be where it's at for fast muscle synthesis, casein actually has remarkable properties of its own. It moves more slowly through the digestive tract and therefore can be ideal when you want a steady (steadier) influx of amino acids, like overnight. Casein glycomacropeptides promote healthy gastrointestinal bacteria and may support immune and cardiovascular health as well.

The takeaway here is to know your goals when selecting your protein source. And when that includes building and maintaining lean muscle, whey protein has been shown to produce more immediate muscle protein synthesis. Given that the published clinical on Aminogen shows an increased absorption rate (triple!) and increased amino acid levels over whey protein alone, you might do well to keep the patented enzyme in mind as well!

Extra Credit:

Better Results: Whey Protein or Free Form Amino Acids?

Five Ways to Lose Muscle Fast

What Works for Weight Loss: High Protein or High Fiber?

Maybe you don't aspire to be a bodybuilder.

But if you are like millions of other Americans, you do aspire to lose a few pounds, firm up, get a little stronger.

Is protein that big of a deal for someone who's not training for the Arnold?

If you want results, yes. Protein is still a big deal.

A new study published in the Nutrition Journal takes a look at how high protein compares to high carbohydrate ratios can impact weight loss. 

The researchers' thinking was this.  Yes, high protein diets have been shown to be great for weight loss and improving body composition (read: less fat, more muscle). But they felt that most of the studies they found on the topic involved what they dubbed the "wrong" kind of carbs (I'm guessing this means refined carbs, sugar, etc.) 

They wanted to see what would happen when women consumed a moderately high protein diet (30% protein/40% carb) compared with a high "healthy" carb diet (50% carb - 35 grams of which was fiber - 20% protein). Both diets contained moderate amounts the same fats and oils.

Both groups lost weight and improved on cardiovascular measures like LDL cholesterol, triglycerides,etc. But in the end, the high protein group lost more body weight and more bodyfat, and had greater decreases in blood pressure.

More on the power of protein for healthy weight management:

How's Your Diet Going?

Study Confirms More Protein, Fewer Carbs to Keep Weight Off

Protein, Leucine, and Losing Weight

 

Sticks and Stones

Can inadequate protein hurt your bones?

 

 

About six years ago, researchers made the case that protein was essential for bone health. They pointed out that increased protein in the diet was associated with increased bone mineral mass and a reduced risk of osteoporotic fractures.

The more lean muscle mass you have, the better your bone mineral content tends to be, too. But it's more than just a correlation. Dietary protein promotes IGF-1, which stimulates bone growth. Authors of the 2005 review concluded that dietary protein was just as important for healthy bone as calcium or vitamin D.

This year, a literature review of the most recent findings also concludes that protein may contribute to bone health via IGF-1, as well as through enhanced calcium absorption and by increasing lean muscle. They conclude with pretty strong words:

"Recent epidemiological, isotopic and meta-analysis studies suggest that dietary protein works synergistically with calcium to improve calcium retention and bone metabolism. The recommendation to intentionally restrict dietary protein to improve bone health is unwarranted, and potentially even dangerous to those individuals who consume inadequate protein."

 

Who is not consuming enough protein?

 

 We know certain populations are at risk, and others argue certain situations may warrant an increased protein intake. But the recently updated DRI's did not increase protein recommendations, and changes to your diet should never be made without consulting your physician.

 

 

Then what does this review tell us, exactly?

 

 

I think this is a great update on the topic, and something important to keep in mind as we age. What it tells us is that dietary protein is important for a number of reasons above and beyond what typically comes to mind (that goes for muscles to)- so we should factor that in when selecting our protein.

Remember, bones have some interesting, newly discovered functionsof their own too. For women who are approaching or have already experienced menopause, protecting bone growth and density is also a priority.

It seems that aging can take it's toll on bone health for both genders.  Knowing that protein intake is an important part of the bone health equation may be the first step in fighting back.

The Scoop: Single Serve Protein Facts

Researchers report in the Journal of Nutrition that adding whey protein to the high fat diet of female mice decreased their risk of metabolic syndrome. The authors of Dietary Whey Protein Lowers the Risk of Metabolic Syndrome in Mice Fed a High-Fat Diet list several benefits from the whey protein:

Less bodyfat         More lean mass            Improved glucose tolerance and insulin sensitivity

Does More Protein Mean More Muscle?

It's kind of like asking, Do tempting foods make you want to indulge?

Um, yes. That's why they're tempting. (Why is this even news?? To be fair, the study was interesting, looking at brain activity when viewing tempting food- it's just the headline that elicits a resounding duh.)

And so, maybe the question does more protein equal more muscle?  sounds like a no-brainer too. 

BUT...but...

 

Let's admit it, it's a diet jungle out there. It can be hard to forge your own path to fitness through all of the conflicting nutrition and diet information.

If you're caught in the crossfires of the diet wars (to switch up metaphors) and don't know which way to turn-  low-carb, no-carb, high-fat, vegan, paleo, Dukan, cottonball  (...whaaa?)-  then you want to some good solid science to hold on to.

And even if you already have a healthy admiration for high quality protein, it's cool when science uncovers the mechanisms that make your protein perform.

Plus, it's handy when you're debating the topic with friends.

Let's start with the general premise that, whether you want to lose weight, improve your body composition, or just get healthier, the idea is to keep fat mass minimal while maintaining/building muscle. 

 

 

 

Does protein help you do this? And does more protein = more muscle?

 

Let's start with what we know.

We know protein can help curb your appetite because it increases satiety, making you feel fuller, longer.

And it's not just a mind game; protein lowers levels of the hunger hormone, ghrelin, for at least six hours- much longer than carbohydrates or fat. In fact, while carbohydrate intake also lowers ghrehlin, levels of the hormone not only shoot back up faster, but higher, producing an appetite rebound.

We also know that amino acids leucine and isoluceine promote muscle synthesis and discourage fat accumulation.  (Good news for Aminogen fans, since adding Aminogen to whey protein was found to increase branched chain amino acid levels by 250% versus the same whey protein without Aminogen!)

 

And if that weren't enough, research shows that if you are not getting enough protein, you will be inclined to eat more refined carbs and nutrient-poor substitutes. This is called the Protein Leverage Effect. (Read One Reason You May Be Overeating, and How To Stop Today). 

 

What happens when you start to eat more protein, and fewer carbs?

 

Earlier studies show that a modest increase in protein, combined with a similar decrease in refined carbs leads to weight loss.

Now a new study zooms in on the issue with a close-up look at the genetic effects of increasing protein consumption. (Yup, what you eat can actually upregulate and/or downregulate genes. Which is really good news or really bad news, depending on how you look at it... and what you had for lunch.)

Researchers found that increasing protein intake and reducing carbs (like in the study above) influenced specific gene activity. The increased protein stimulated genes Akt and p70s6, and lowered plasma c-peptide. The net effect: improved insulin sensitivity and muscle protein sythesis in the higher protein group. Increasing carbs and reducing protein had the opposite effect, blunting insulin sensitivity and promoting more metabolic signaling in fat tissue.

It's really important to note here that while the protein:carbohydrate ratio was changed in this experiment, intake totals still fell within the Dietary Reference Intakes (DRI, formerly RDA), or the rat equivalent thereof. So we are not even talking about mega doses of protein here, just a shift from more carbs to more protein.

 

 

In this case, more dietary protein did mean more muscle protein synthesis.

 

As for increasing protein intake above and beyond what's currently recommended, that subject is still up for debate. (Remember: Never make changes to your diet without consulting your physician). For now, this is an exciting addition to a growing volume of protein nutrition research that let's us examine how the food we eat changes our body.