Episode 181: More Than Protein for Aging Well

In this episode of the Aging Well Podcast, Dr. Armstrong and Corbin Bruton discuss the importance of focusing on amino acids above merely protein consumption. Discover why consuming approximately one gram of protein per pound of body weight is essential for maintaining muscle mass, strength, and overall physical health as we age. The hosts break down the nine essential amino acids (EAA-9) and their crucial roles in various physiological processes, from muscle protein synthesis to immune support. Learn about the best sources of complete proteins, the challenges faced by vegans, and practical tips for ensuring a balanced intake of all essential amino acids. Whether you’re an omnivore or a vegan, this episode offers valuable insights for optimizing your diet to… age well. 

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Transcript

0:13

Welcome to the Aging Well podcast. I'm Jeff Armstrong here with Corbin Bruton. In this and the episodes that follow, we will share candid discussions on aging and hear from the experts. We are here to inform and encourage as we experience, well, aging. In this episode of the Aging Well Podcast, Corbyn and I discussed the critical role of protein and amino acids in promoting healthy aging. We explored the importance of consuming adequate protein, specifically focusing on the essential 9 amino acids or EAA9 and their unique contributions to muscle maintenance, immune function, and overall health. The conversation emphasizes the significance of protein quality and provides practical insights for both omnivores and vegans to ensure they meet their nutritional needs for aging well.

corbin-bruton_2_08-17-2024_082848: 1:03

We often suggest that, as a target, our listeners should be consuming approximately one gram of protein per pound of body weight.

jeff_2_08-17-2024_082848: 1:14

Yeah, one gram per pound of body weight is generally what I recommend. That is more than the RDA, protein is pretty crucial for aging well, because it helps maintain muscle mass, strength, and function. which are essential for mobility and overall physical health. adequate protein intake supports the repair and regeneration of tissues. contributes to immune system function and aids in the promotion of hormones and enzymes. additionally, protein. Can prevent age related muscle loss, or sarcopenia, and reduce the risk of frailty and chronic diseases.

corbin-bruton_2_08-17-2024_082848: 1:54

Yeah, I heard Dr. Gabrielle Lyon in several interviews reference EAA9. And I thought, what a great topic to share with our listeners as a role of protein and amino acids. Specifically, the nine essential amino acids for aging well.

jeff_2_08-17-2024_082848: 2:12

I think this is a great topic, particularly because most people have been taught to count macros, count their protein, carbohydrates, and fat, but not that all proteins are the same. it's also important to consider the balance of amino acids, or lack thereof, in many of the foods that we consume.

corbin-bruton_2_08-17-2024_082848: 2:34

Yeah, we talked a lot about healthy fats in episode 163. And these are often listed on the nutritional labels. But Proteins are just listed as proteins.

jeff_2_08-17-2024_082848: 2:45

food labels tell us how much saturated and unsaturated fats, how much sugar and fiber are in our foods, but they don't tell us anything about the quality of the proteins that we are consuming.

corbin-bruton_2_08-17-2024_082848: 2:56

So what are the EAA9?

jeff_2_08-17-2024_082848: 2:59

The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. to remind the listeners, amino acids are organic compounds that serve as the building blocks for proteins. They contain an amine group. a carboxyl group, and a unique side chain that defines each amino acid. So there are 20 different amino acids. The nine essential amino acids must be obtained through the diet as the body can't synthesize them.

corbin-bruton_2_08-17-2024_082848: 3:36

Amino acids play a vital role in various physiological processes, including protein synthesis, enzyme function, and neurotransmitter regulation.

jeff_2_08-17-2024_082848: 3:48

without an adequate supply of amino acids, particularly essential amino acids, the body cannot efficiently perform these functions, and that leads to potential deficiencies and health issues.

corbin-bruton_2_08-17-2024_082848: 4:00

And what are branched chain amino acids?

jeff_2_08-17-2024_082848: 4:03

BCAAs, are a group of three essential amino acids, leucine, isoleucine, and valine, characterized by their branched molecular structure. they play a significant role in protein synthesis, reduce muscle breakdown during exercise, and aid in muscle recovery and repair. BCAAs Also help regulate blood sugar levels and reduce fatigue during physical activity, making them particularly beneficial for athletes and individuals engaged in regular exercise and for any individual looking to age well.

corbin-bruton_2_08-17-2024_082848: 4:46

Dr. Armstrong, let's talk about the EAA 9, which amino acid is most essential?

jeff_2_08-17-2024_082848: 4:55

Well, leucine is often considered the most essential amino acid due to its critical role in stimulating blood sugar. muscle protein synthesis. it activates a key protein called mTOR or mammalian target of rapamycin, which is pivotal for muscle growth and repair. leucine's unique ability to trigger this anabolic pathway makes it particularly important for maintaining muscle mass, especially in aging individuals and athletes.

corbin-bruton_2_08-17-2024_082848: 5:27

A deficiency in leucine can lead to muscle wasting and decreased muscle mass, as it's crucial for muscle protein synthesis and repair. It can also result in general weakness, fatigue, and impaired immune function. Since leucine plays a role in energy production and immune responses, additionally, a lack of leucine may affect blood sugar regulation, potentially leading to hypoglycemia or other metabolic issues.

jeff_2_08-17-2024_082848: 5:57

And now while leucine is often emphasized, isn't a strict order of importance, or there isn't a strict, wait. Now while is often emphasized, there isn't a strict of importance for essential amino acids all nine are necessary for various physiological functions And must be obtained through the diet So each essential amino acid has a unique role and a deficiency in any one can disrupt Normal body functions, so it's crucial to ensure a balanced intake of all essential amino acids for overall health. we've said, leucine is often highlighted for its role in protein synthesis. Why don't we take a look at each of the EAA 9 individually.

corbin-bruton_2_08-17-2024_082848: 6:47

Okay. So, lysine is important for collagen production and calcium absorption.

jeff_2_08-17-2024_082848: 6:53

it's essential for protein synthesis, collagen production, and calcium absorption. It helps to maintain healthy skin bones and tissues, and it supports immune function.

corbin-bruton_2_08-17-2024_082848: 7:05

Methionine is essential for metabolism and detoxification.

jeff_2_08-17-2024_082848: 7:10

It is a precursor for other amino acids like cysteine and taurine and is involved in DNA methylation and mood regulation.

corbin-bruton_2_08-17-2024_082848: 7:20

methylation? That plays a important role in epigenetics, doesn't it?

jeff_2_08-17-2024_082848: 7:28

to remind the listener epigenetics is the study of changes in gene expression that did not involve alterations in the underlying DNA sequence. So these changes can affect how genes are turned on and turned off and can be influenced by environmental factors. lifestyle, and aging. DNA methylation is a key epigenetic mechanism. It's the process by which we can modify gene expression by repressing or silencing genes, thereby playing a crucial role in regulating cellular function, development, and potentially disease susceptibility.

corbin-bruton_2_08-17-2024_082848: 8:11

Histidine is crucial to produce histamine.

jeff_2_08-17-2024_082848: 8:15

Yeah, histamine is a neurotransmitter involved in immune response, digestion, sleep wake cycles, and sexual function. it also plays a role in maintaining the myelin sheaths that protect the nerve cells.

corbin-bruton_2_08-17-2024_082848: 8:28

So histamine is definitely important for aging well considering immunity, nervous system health, and sleep hygiene. Isolene is important for muscle metabolism and energy production. It also aids in hemoglobin formation and regulates blood sugar levels.

jeff_2_08-17-2024_082848: 8:47

Valonine plays a role in muscle metabolism, tissue repair, and energy production. It also is important for maintaining mental vigor, muscle coordination, and emotional calm.

corbin-bruton_2_08-17-2024_082848: 9:01

So the BCAAs, leucine, isoleucine, and valine, in addition to lysine, are important for maintaining muscle mass as we age. So they're definitely important for aging well. Threonine is also important for protein synthesis, particularly in collagen, elastin, and muscle tissues. it also supports immune function and fat metabolism.

jeff_2_08-17-2024_082848: 9:33

Phenylalanine and tryptophan are both important precursors for neurotransmitters. Tyrosine, dopamine, epinephrine, norepinephrine, all of which are important for mood regulation, cognitive function, and the stress response. tryptophan is a precursor for serotonin, a neurotransmitter that regulates mood, sleep, and appetite.

corbin-bruton_2_08-17-2024_082848: 9:56

Tryptophan also aids in the production of niacin, which is vitamin B3, and that is really important for energy metabolism. So ensuring an adequate intake of essential amino acids really is crucial for maintaining overall health, especially as one ages, to support muscle mass, immune function, and various metabolic processes.

jeff_2_08-17-2024_082848: 10:20

important to consider more than just protein intake for aging well. We have to talk about protein quality.

corbin-bruton_2_08-17-2024_082848: 10:30

regarding protein quality, what are the best sources of protein for getting all essential amino acids?

jeff_2_08-17-2024_082848: 10:37

Complete Proteins are foods that contain all nine essential amino acids. in adequate amounts that our body cannot produce on their own. animal based foods like meat, fish, eggs, and dairy are typically complete proteins, while certain plant based foods like quinoa, soy, and chia seeds also offer a more complete amino acid profile.

corbin-bruton_2_08-17-2024_082848: 11:06

So an omnivore diet trumps a vegan diet.

jeff_2_08-17-2024_082848: 11:11

One can make the case, but people make the choice of being on a vegan diet for a variety of reasons. And so with respect to these reasons, it's important to understand the challenges of getting all the EAA 9 on a vegan diet.

corbin-bruton_2_08-17-2024_082848: 11:29

Vegans should also consider supplementing the diet with creatine correct?

jeff_2_08-17-2024_082848: 11:34

Yes.

corbin-bruton_2_08-17-2024_082848: 11:35

Now before discussing vegan sources for EAA9s, what are the most complete sources for an essential amino acid?

jeff_2_08-17-2024_082848: 11:44

Well, given that essential amino acids, particularly leucine, are critical for skeletal muscle protein synthesis, it would make sense that meat proteins are among the best sources. proteins are highly bioavailable. and provide a very robust array of amino acids essential for bodily functions. I think eggs are one of the best sources of complete proteins. Eggs are considered a good source of essential amino acids and protein because they contain all nine essential amino acids in the correct proportions required by the human body. Additionally, eggs are highly digestible provide a high biological value protein, meaning the body can efficiently utilize and absorb its protein content. They are versatile and easy to incorporate into various dishes, making them a convenient and nutritious choice for meeting protein needs.

corbin-bruton_2_08-17-2024_082848: 12:43

what should our listeners consider when buying eggs?

jeff_2_08-17-2024_082848: 12:46

When buying eggs as a protein source, choose eggs that are fresh, With intact shells, without cracks. it's always useful as you go to the grocery store, open up the carton, kind of turn those eggs a little bit to make sure they're not stuck in the bottom. Because if they're stuck, they probably have a cracked shell. They've leaked out some of the white. note that, fresh eggs have a higher nutritional value. look for eggs from certified organic or free range sources if possible. As they may have higher nutritional content. And follow better animal welfare standards. select the appropriate size of eggs based on your recipe needs, because eggs range from small to extra large. Check the expiration date and store eggs properly in the refrigerator to maintain freshness and minimize the risk of contamination. Consider enriched eggs with omega 3 fatty acids and vitamin D, depending on your dietary preferences and nutritional goals.

corbin-bruton_2_08-17-2024_082848: 13:50

What about meat sources? What are your preferences and recommendations for choosing meats to provide your protein needs?

jeff_2_08-17-2024_082848: 14:00

Well, I think, when it comes to meat, you want to get the best quality meat you can, according to your budget, and there are really, really nice cuts of meat that are very, very expensive and it's not going to fit in everybody's budget. I prefer buffalo. I think buffalo is one of the best sources of red meat. It's going to be a very good quality source of the EAA 9, but it's often hard to find. It's often a bit more expensive than traditional beef cuts. Really just look what fits your budget and get the best quality for your budget chicken is one of the least expensive and Best sources of protein for most diets and so chicken is a really really good source We're gonna get eat, you know eat beef Try and get leaner cuts ground beef is fine Again, just try and get the leaner ground beef. what proteins do you like? you can get pretty decent quality amino acids from almost any kind of Meat product, you know that some are going to be better than others. I'm not a of pork I don't think pork is a high quality meat source A lot of people will differ on me on that but you know, i'm not going to choose ham or bacon and think those are good quality meat sources you want the whole meat not processed meats. your lunch meats are not going to be as good quality as actually cutting it from, a turkey breast or cutting it from a chicken breast bologna sausages salamis and all those types of things are going to have a lot of fat, a lot of nitrates, a lot of other chemicals added to them for storage and shelf life that we're not going to get from eating the Fresher, leaner cuts of meat.

corbin-bruton_2_08-17-2024_082848: 15:58

You know, I'm really glad that you brought up bison and buffalo. I think those are just phenomenal sources and great flavor. You almost don't even need to season them. They're just super flavorful. elk and deer are also available at a lot of grocery stores now. I feel like they're becoming more and more popular. so if people can get their hands on that, would you say elk and venison as a good source?

jeff_2_08-17-2024_082848: 16:26

Game meats are generally pretty healthy. We talked about that when we talked about the Nordic diet. And so part of the Nordic diet is game meat. So elk. I mean, I think bison would probably almost be considered a bit more of a game meat. Deer. Turkey, you know, wild turkey. I mean, any, any kind of good lean protein source is going to be healthy and a good source of essential amino acids. Having a little bit of variety in your diet can be useful. but if you're on a budget, go for the best quality, cheaper cuts and chicken's going to be probably one of your best sources to go to. I know it can get boring in the diet, sometimes eating chicken all the time, but It's good lean quality meat. Fish is an excellent source. particularly fatty fishes like salmons sardines and herrings are also going to have pretty reasonable sources of essential amino acids but also give us that benefit of the omega 3 and omega 6 free fatty acids.

corbin-bruton_2_08-17-2024_082848: 17:33

Isn't it also recommended to get multiple sources of meats throughout the day? I know you mentioned that, but Isn't it recommended to do so?

jeff_2_08-17-2024_082848: 17:43

Yeah, it might be recommended but is it practical? It's probably not practical. And you think of more primitive man and their sources of protein They weren't gonna have venison for lunch and then we're gonna have this You know, duck that I shot, or killed, I didn't have guns back then, but you know what I mean. They, they didn't have wide varieties. You, you kill an animal and you're gonna eat it until it's gone. Because you can't store it. Right? And so, don't think variety is crucial. think it's helpful to get a little bit bigger. different nutrition, but variety is much more critical when it comes to our fruits and vegetables and roots as opposed to our protein sources. So if you eat chicken every meal, eggs every meal might be boring as anything, but it's not necessarily going to be bad for you. variety helps us eat more effectively and, enjoy our food a little bit more.

corbin-bruton_2_08-17-2024_082848: 18:48

And then I guess my last question as far as meats go What if people don't have access to? Some of the meats that we have Here in the states, right? So we mentioned elk and bison and I know from personal experience going down to Costa Rica. Our steaks are way different because we use cattle steak and they actually use Brahma meat and it's way more flavorful. So what if we have a listener from Australia or South Africa and they don't have access to those kinds of meats, would you just say, Hey, just get whatever meat source you have. If it's an emu or an ostrich, go for it.

jeff_2_08-17-2024_082848: 19:30

that's pretty common sense. you're going to eat what you have more locally available and just get the healthiest quality of meat that you can eat. there's going to be a certain level of geographical, variation to the types of proteins that you'll eat, but, you know, essentially, you know, proteins, meats are meats. so there are varying types of deer and elk across the globe. antelope and all those different things, they're all similar meats. So we can't get our panties in a knot about, whether it's this type of meat or that type of meat. We just want to eat the healthiest available protein sources that we can find.

corbin-bruton_2_08-17-2024_082848: 20:14

What about milk? Yogurt and cheese. These are all rich in protein. what are your thoughts on dairy products?

jeff_2_08-17-2024_082848: 20:23

When considering dairy products as a complete protein source, it's important to consider quality, fat content, variety and the nutrient profile. whey protein and whey protein supplements are considered to be a good source of essential amino acids. you want to opt for high quality dairy products that are as free as possible of additives, and other things like that. And if possible, ensure and best nutritional content.

corbin-bruton_2_08-17-2024_082848: 21:34

Now as far as cheese goes, this is an age old question, what is the best source of protein via cheese? is it mozzarella? Is it cheddar? Is it kobe jack? what would be the best source of cheese? Because cheese is huge and cheese is everywhere.

jeff_2_08-17-2024_082848: 21:52

when it comes to protein, remember all coming from the same protein source. your protein variability within your different types of cheeses shouldn't be that great. Where it's going to be affected is how much fat content remains in there. so the higher the fat content of the cheese, the protein is going to be available within an ounce of that cheese. we really want lower fat products because they're going to have a higher protein content to them.

corbin-bruton_2_08-17-2024_082848: 22:27

Yeah, I think in one of our recent episodes you mentioned I believe it was Kiefer The the Nordic yogurt, oh skier

jeff_2_08-17-2024_082848: 22:41

Yeah. Kiefer is also, a good source of Dairy protein, you know, almost any source of, you know, your milks, your various types of yogurts, your cheeses, kefir, all of those. are going to provide variety. They're going to supplement recipes. So different cheeses have different flavors. They have different palates to them. And so variety is going to be kind of important when it comes to picking cheese. I wouldn't necessarily pick cheese. Select cheeses as some of my most highly rated protein sources. I would lean more toward yogurt as a better protein source. particularly, you know, when you look at the Greek yogurts and skewer, those are going to be a little bit higher in protein, lower in fat. you're looking at your yogurts and really any cheeses, are there added? sugars to them? you know, how are the flavors added to them? You know, is there are natural flavorings or are they artificial flavorings? Are there added chemicals for and so on. keep in mind, you want as little processing as possible. And that's one reason I like Skier, is it's basically two ingredients. you can get some, they're gonna start to add sugars to them. If there's added sugar, is it a good quality, is it cane sugar, or is it fructose sugar? look at the labels of these things and try and make the best selections based on what the nutritional information provides.

corbin-bruton_2_08-17-2024_082848: 24:15

It's something that we've switched up with our, salads Instead of having regular dressing, we'll get a big tub of greek yogurt and add seasoning to it. it's awesome. And the protein, as far as the macros go, it's, it's way better than, than, than just your classic ranch or thousand island. It's way more flavorful. I like it. I think it's great

jeff_2_08-17-2024_082848: 24:41

And another thing to consider when you're looking at dairy products is a lot of people are Lactose intolerant, so eating a lot of dairy is not wise for them. you might have to consider some lactose free or lactose reduced options. some people have sensitivity to certain dairy products, and you have to keep that in mind. you probably have to find alternatives to get your, protein sources. dairy products provide proteins and other essential nutrients so if we can include those in the diet we're going to get some additional essential nutrients like calcium, vitamin D, B vitamins, and those are all going to help contribute to our overall health and well being.

corbin-bruton_2_08-17-2024_082848: 25:24

i've also heard that For those individuals that are lactose intolerant there's a particular type of milk. I think it's b2 milk or ba milk They're made from a different type of cow and they're not as high in lactose. when people drink that milk or consume cheese products from that particular type of cow, it doesn't affect their lactose intolerance a lot.

jeff_2_08-17-2024_082848: 25:54

there are lactose free milks. I mean lactose is just basically a sugar so it can be removed from the milk. there are Probably other sources of dairy that are a little bit better I know goat's milk is actually a very good source of milk. Although we don't get it much around here I've been able to buy raw goat's milk if I recall correctly, I believe goat's milk is actually closest to of constituents of human breast milk. So our body systems tend to be more tolerant of it as well but Yeah, so dairy is not a bad source. I'm just going to be cautious of the quality and the quantity of the dairy that we might be consuming.

corbin-bruton_2_08-17-2024_082848: 26:42

So vegans aren't really going to be consuming eggs, meat, or dairy. how can they take in their EAA9s in their diet?

jeff_2_08-17-2024_082848: 26:52

it is very challenging for vegans to get the EAA9, but it is possible. vegans can ensure that they get all nine essential amino acids first consuming a variety of plant based proteins throughout the day. combining legumes such as beans, lentils, chickpeas, and so on with whole grains like quinoa, brown rice, or oats. can provide a more balanced profile of amino acids. additionally, including soy products like tofu, tempeh, edema, edema may, I always have trouble pronouncing that word other protein rich sources of food like nuts, seeds, and even certain vegetables like spinach can provide essential amino acids that can help them to meet their Their amino acid requirements, but it takes a lot of planning and planning meals that will include complementary proteins from different plant sources will ensure adequate intake of essential amino acids for optimal health.

corbin-bruton_2_08-17-2024_082848: 27:55

I just feel like that's a lot of carbs. Cause you said beans I feel like that's just starches. instead of protein. But I mean, if they're not going to get a complete protein, they got to get it somehow with their incompleted ones.

jeff_2_08-17-2024_082848: 28:09

when we're talking about amino acids, we're talking about components of protein. whether they are included in starchier foods or vegetables, that's a protein content. we have to consider that we are getting a higher content of carbohydrates if we're looking at overall macro balance. It's easier for a vegetarian to get their carbohydrates, particularly fiber carbohydrates, than it will be for a vegetarian. A carnivore to be getting it when they're eating only meat. And so really a balance between the two ends of the spectrum in terms of eating only meat, eating only vegetables, has to be kind of met in order to get the best food quality and content. remember a lot of those foods, good percentage of that is going to be protein and it's also going to be fiber, which isn't necessarily absorbed. But I think another consideration with. a vegan diet and trying to get adequate essential amino acids is that we might actually want to be targeting for a higher protein content based on the label because some of that protein might not get absorbed if, the bean or grain isn't, Completely digested and absorbed in the system we may lose some of those amino acids in the process. So really, it's making sure that vegetarians are getting a wider variety of foods. And, you know, oftentimes people think they're eating vegetarian, but they're just eating vegetables and no meat and they're not getting adequate protein or even adequate nutrition in the first place because they're not getting the right sources of vegetables. And so, again, combining legumes, combining whole grains, even eating some soy products, eating nuts. Eating vegetables that are going to be kind of rich in nutrients, fiber, and adding some protein to our diet, like spinach and broccoli, is important for a healthy vegan diet.

corbin-bruton_2_08-17-2024_082848: 30:25

So it sounds like vegetarians can find it hard to get sufficient protein, especially the essential amino acids, because many plant based protein sources do not contain all nine essential amino acids in adequate proportions. Vegans must be strategic in meal planning to combine different plant protein sources throughout the day to ensure that they've received a balanced intake of all essential amino acids. I'm assuming that many vegans also rely heavily on processed foods that are lower in protein or lack variety, further complicating the attainment of a balanced diet.

jeff_2_08-17-2024_082848: 31:07

Simply counting protein from food labels is not going to be enough.

corbin-bruton_2_08-17-2024_082848: 31:11

what should a complete meal look like for vegans attempting to get adequate protein?

jeff_2_08-17-2024_082848: 31:16

Obviously, the general recommendation should be to choose a main portion of protein rich foods. So, things like tofu, tempeh, lentils, chickpeas, or beans. These provide a good balance of essential amino acids. And are really versatile for a variety of dishes. And then include a serving of whole grains like quinoa, brown rice, whole wheat, pasta, things like that. Starchy vegetables like sweet potatoes or corn. will help to complement the protein with additional fiber and nutrients. fill about half the plate with colorful vegetables, and this is really a recommendation for non vegans as well. But fill half the plate with a variety of colorful vegetables and fruits provide various vitamins, minerals, and antioxidants. this also adds fiber and it's going to aid digestion and overall health. we want to incorporate sources of healthy fats like nuts, seeds, avocado, olive oil that will both enhance the flavor, promote satiety, and also support overall nutrient absorption.

corbin-bruton_2_08-17-2024_082848: 32:35

Yeah, except for the plant protein, this seems like a really healthy recommendation for a nom divor.

jeff_2_08-17-2024_082848: 32:40

It is, and we essentially want to be eating a Mediterranean like diet with a good quality protein source.

corbin-bruton_2_08-17-2024_082848: 32:50

Alright, so are there any other recommendations for getting the EAA 9 into our diet to age well?

jeff_2_08-17-2024_082848: 32:57

again, I think if we look at that balance plate, following more of, A Mediterranean or Nordic style diet we're eating a lot of legumes, good lean meat sources or fatty fish, we say we want to eat lean meat sources and fatty fish, it seems a little bit contradictory, but we want to make sure that we're getting the good quality protein, including some eggs in our diet. But basically having that plate that is going to be built around fruits, vegetables. Healthier grains and in a good protein source that is going to contain many of those amino acids and, you know, just considering that protein synthesis, which is the process by which the cells build new proteins. going to be influenced more by the total amount of protein consumed throughout the day rather than the frequency of meals. research suggests that spreading protein intake evenly across meals rather than consuming large amounts in just a few meals may be beneficial to maximizing muscle protein synthesis. this approach can also help to ensure that we have a steady kind of supply of amino acids to support that ongoing, or ongoing repair and growth, the body. And therefore, we want to make sure that while frequency matters less spacing out protein consumption throughout the day can potentially optimize protein synthesis.

corbin-bruton_2_08-17-2024_082848: 34:35

Alright, so in conclusion, remember, protein isn't just protein. you want to make sure that you're getting an adequate amount of sources of protein, a variety, and spread it out throughout the day. By spreading it out throughout the day, not only are you getting a constant flow of the nine essential amino acids, but you're also helping your body age well.

34:59

Thank you for listening. I hope you benefited from today's podcast. Until next time, keep aging well.