Ep. 8: Protein 101: Your Questions Answered with Dr. Suzanne Rutherford, MD
In this episode, Suzanne answers questions about protein intake and provides tips for meeting protein goals. She discusses how to get 130 grams of protein in a day, the importance of protein for muscle synthesis, and the recommended protein intake for different age groups. Suzanne also addresses concerns about high protein diets and cardiovascular disease, the benefits of collagen supplements, and protein supplements for children. She emphasizes the importance of individualized nutrition and staying open to new evidence.
KEY TAKEAWAYS:
- Meeting protein goals requires planning and finding a balance between different protein sources.
- The recommended protein intake is 0.8 grams per pound of body weight, but it can vary based on individual goals and needs.
- High protein diets may have short-term effects on inflammation, but the long-term benefits outweigh the risks.
- Collagen supplements can be beneficial for joint health, but they should not replace a complete protein source.
- Protein supplements can be used to supplement protein intake, especially for individuals with specific dietary restrictions or difficulties meeting protein goals.
- Protein intake is important for children's growth and development, but it should be balanced with a variety of food sources.
IN THIS EPISODE:
- 00:00 - Introduction and Recap of Previous Episode
- 10:02 - The Recommended Protein Intake and Sources
- 26:46 - The Benefits and Limitations of Collagen Supplements
- 32:25 - Protein Intake for Children
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
RESOURCE LINKS
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults:
https://pubmed.ncbi.nlm.nih.gov/28698222/
International Society of Sports Nutrition Position Stand: protein and exercise:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
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