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In Episode 24 of “Jimmy Moore Presents: Ask The Low-Carb Experts,” we speak with a bona fide expert on the subject of protein. Do you struggle with knowing exactly how much protein is right for you to be consuming? More? Less? We were very honored to have THE protein aficionado himself in Dr. Donald Layman who discussed the proper role that adequate amounts of protein can and should play within the context of a low-carbohydrate diet.
Dr. Layman is a professor of nutrition in the Department of Food Science & Human Nutrition at the College of Agricultural, Consumer and Environmental Sciences in Urbana, Illinois and is one of the foremost authorities in the world on the subject of protein. He has been studying the effects of proteins and amino acids to determine their effect on exercise performance as well as the role they play in overall health for 35 years. You might be surprised by some of what you hear from Dr. Layman (i.e. he believes in consuming an equal amount of carbohydrates and protein to “balance” your nutritional intake), but he certainly makes a compelling case for his positions.
We were so pleased that Dr. Donald Layman was able to join us on ATLCX to take on your questions about the important topic of protein consumption in EPISODE 24 on August 30, 2012.
Listen to Dr. Layman address the topic “All Things Protein (Protein 101)”: There’s a lot of confusion about how much protein should be consumed The low-carb people have “highlighted” protein as healthy Protein has always been recognized for muscle and body development It’s always looked at as a “cost benefit” thing with protein Optimum health has never really been the focus of protein research Atkins, Sears, Eades “given us a new lease on life” with protein Learning new things about protein for improving metabolic health We now recognize adults need protein per meal rather than per day This is more important than percentages and total protein consumed Consume a minimum of 30g protein per meal for three meals daily The low-carb leaders promote a higher-fat, moderate protein intake Carbohydrates “have to be restricted” but not for athletes He looks for “a more balanced approach” with carbs, fat and protein Get protein right first, then decide on fat/carbs based on activity Does having a disability not being able to walk allow less protein? Consuming 0.8g protein is probably “too low” for preserving muscle He’s not necessarily a fan of people going into ketosis necessarily His aim is for people to consume 100-120g carbohydrates daily You can get a “more thermogenic effect” eating more protein Whether gluconeogenesis is a concern with consuming protein People on higher-protein diets can run “slightly higher” fasting BG But they have “much lower” blood glucose levels after meals For children, talking about protein grams per day is okay But it’s important for adults to spread protein out throughout day It should be 1.4-1.5g protein/kg of IDEAL body weight If you’re 300 pounds, you probably don’t need THAT much protein The “shortcut” they use to determine protein requirements What level of protein is best for minimizing insulin response? When you get glucose out of the diet, insulin goes way down I’ve never seen anything that defines insulin from eating protein If you eat less than 30g protein per meal, lean tissue will atrophy Everybody should consume at least 90g protein daily in three meals People who are more active should be consuming more often Average American consumes 65% of their protein (60g) after 7PM People who eat only 15g protein at breakfast aren’t eating low-carb Most Americans “totally off balance” eating a high-carb breakfast Whether there are differences in satiety with various proteins There’s “not a very clear mechanism” about satiating properties Animal proteins better than plant proteins, but don’t know why Fat-free dairy will lose “lot of the satiety” from full-fat version He finds satiety consistency with a good mix of protein/fat/fiber High iron levels require a reduction in red meat consumption Might consider whey protein and other low-iron protein sources There are lots of lower iron protein sources that’s “easy to get” Getting 30g protein from red meat is only about 4-5 ounces Whether it is possible that you can possibly eat too much protein A “true myth” about protein is that damage occurs eating protein Reality is there’s “no data to support” kidney issues with protein For normal people, protein is excellent for kidney and bone health Protein is a little more complicated to metabolize in the body Work your way up with protein to allow the body “to adapt to it” Drink a lot of water when you’re increasing protein is important A lot of bodybuilders approach 2g protein/kg but hard to get there There’s such high satiety that you can’t sustain it Only people who get that high are drinking lot of protein shakes Protein “self-limiting” allowing only up to 140-150g protein daily Women seem to have a hard time eating more than 100g protein daily Why beef/game seems to give better hunger control than chicken? Red meat has more fat than white breast meat in general You have to eat 50% more fish for equal to gravity-bearing species Why you get sleepy after consuming a protein-based meal The body has to divert circulation to digestion when protein eaten Lower oxygen levels to brain and tissues from this make lethargic The “Thanksgiving meal” effect may not necessarily be tryptophan Lighter meals with protein balanced, low-carb gives more energy If you find a level of protein that works for you, then do it There’s no problem with consuming 150g protein per day Just make sure it is distributed evenly in the meals New study of monkeys questioning longevity of low-calorie diets His higher protein approach isn’t “extremely high” He favors a higher, equally distributed protein intake Maintaining lean tissue is a factor in optimizing overall health He’s always had an interest in aging research No differentiation between obesity prevention, calorie restriction These studies fail to define an optimum percentage of body fat People who are “too low in BMI” have enormous health risks Having “a little more fat” is healthier than being below BMI There is no difference between balanced and high-fat, low-carb You can worry about ketosis or balance macronutrients–same results A 50g carb diet is appealing to some people but not to others It seems like the calories he’s advocating is too low They are weight loss diets and you can certainly eat more fat Fat is a great metabolic substrate, but you don’t need lower carbs If you want to have 150g fat at normal weight, then that’s fine Expressing protein as energy component is “a travesty in nutrition” Get protein right first and then tweak your diet from there 1.5g/kg ideal body weight is about the same for both men and women 30g protein/meal is good for virtually everyone regardless of size Get to at least 30g for each meal or “the protein is ineffective” Whether rice protein is better for people with dairy allergies Rice and other grain-based proteins are not as balanced Lots of dairy allergies don’t actually show up in the whey protein Go to a mixture of proteins from rice, soy, almond for balance Most plants are “fairly limited” in their amino acid composition Egg white is a great protein source or whole eggs on low-carb diet Whether making up protein consumption in other meals if less than 3 If you skip eating for an entire day, “I don’t like that pattern” Going 16 hours going “totally catabolic” during IF is not wise It’s hard to see how this is good for his body 20 years from now Not “wedded to three meals” and doesn’t mind morning/night meals Three meals is important for active and sick people primarily Doing a fasting period in the middle of the day not bad Bring protein up at each meal if you cut down your meal frequency Whether whey protein is insuligenic or not The reason people turn to whey protein is they get tired of meats Study comparing insulin response whey protein to white bread There is an insuligenic effect of protein, but “no problem with it” Compared to high-carb, this insulin response “dramatically lower” If you eat meat instead of whey, you’d get a lower insulin effect He doesn’t think excessive protein raising insulin is a factor Cheese is often looked at as high-fat with the protein If you’re eating low-carb, then that’s not a concern at all Cheese can be a good option unless you are cutting fat in your diet Animal-based proteins are “almost always better” than other sources Episode 22 of ATLCX with Dr. Kaayla Daniel on soy Whether soy protein is good option for getting protein in your diet You’d have to drink 12 oz soy milk compared with 8 oz cow’s milk In the U.S., most of our protein is not consumed in whole form Leucine is more insuligenic but not over the long-term like glucose His research substitutes protein for carbs with lower responses Protein is “much more metabolically stable” and insulin not an issue An update on the latest protein research he’s working on
There are five ways you can listen to Episode 24:
1. LISTEN LIVE ON THURSDAY NIGHTS AT 7PM ET by calling (712) 432-0900 or on Skype at “freeconferencing.7124320900”–whether you call or Skype, be sure to use the access code “848908.” You can listen and even participate on the topic discussion by asking your questions directly to the featured expert.
2. Listen at the iTunes page for the podcast:
3. Listen and comment about the show at the official web site for the podcast:
4. Download the MP3 file of Episode 24 [67:04m]:
5. Listen on the Stitcher app–NO DOWNLOADING!
If you cannot join us LIVE on the podcast on Thursday nights at 7PM ET, then you can still ask your questions of the expert guests in two ways. First, you can visit AskTheLowCarbExperts.com and fill out the form along the right-hand side of the page under “Submit Your Question” to input your name, e-mail address, the name of the expert you want to ask, and your question for them. These questions will be asked LIVE on the show airing on Thursdays. Or, for your convenience we have set up a way for you to e-mail us your questions directly to AskTheLowCarbExperts@gmail.com. Be sure to include your name, the name of the expert you want to ask your question to in the subject line, and your question on the specific topic of discussion. This is a golden opportunity for you to tap directly into the wealth of knowledge and experience on all things related to healthy low-carb living featuring the best and brightest experts in the realm of health!
How did you like what you heard from Dr. Donald Layman about “All Things Protein (Protein 101)?” Tell us your reaction to what you heard in the show notes section of Episode 24. Next week in EPISODE 25 on September 6, 2012 we’ll have another fitness-oriented show zeroed in on the teachings of none other than Fred Hahn. These days exercise has been relegated to forcing yourself to hop on a treadmill for 30-60 minutes a day or engage in rigorous weight lifting as a means for losing weight and getting stronger. But what if you could get the benefits of cardiovascular exercise AND resistance training in just 15-20 minutes a WEEK? That’s precisely what Fred prescribes for his clients in New York City and what he outlined in his outstanding book entitled Slow Burn Fitness Revolution co-written with Drs. Mike and Mary Dan Eades. He’s also written a follow-up book for teaching children the benefits of proper strength training called Strong Kids, Healthy Kids. This week’s topic is “All Things Slow Lifting (Slow Burn 101).” Have you ever wanted to know why lifting at a slower pace less frequently is preferred over traditional weight lifting at a faster speed and more often? Fred Hahn is the man to answer YOUR questions about it! E-mail me your questions for him to AskTheLowCarbExperts@gmail.com no later than 3PM ET on the date the podcast airs. Listen to my interview with Fred Hahn in Episode 202 of “The Livin’ La Vida Low-Carb Show” podcast and watch his lecture on the 2012 Low-Carb Cruise to get a better feel for where he’s coming from on this subject.
Here are the upcoming experts and topics we’ll be covering on #ATLCX:
EPISODE 26: September 13, 2012 | Dr. Jonny Bowden | “All Things Vitamins (Supplements 101)”
EPISODE 27: September 20, 2012 | Jenny Ruhl | “Overcoming The Problems With A Low-Carb Diet”
EPISODE 28: September 27, 2012 | Jonathan Bailor | “The Truth About Low-Carb Research”
EPISODE 29: October 4, 2012 | Dr. Thomas Dayspring |“Cholesterol Testing: What Matters Most?”
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