For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me in Episode #310 as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake.

👇 Visit The Proof website for the full show notes and supporting studies. 👇
https://theproof.com/podcast/

Dr Nicholas Burd is an Associate Professor in the Department of Kinesiology and Community Health and a faculty member of the Division of Nutritional Sciences at the University of Illinois Urbana-Champaign (UIUC). His interests lie in nutrition, exercise, and substrate metabolism, and he has authored more than 120 peer-reviewed research papers, review articles, and book chapters related to protein metabolism and its application in performance and clinical nutrition. His extensive educational background makes him very well qualified to speak on today’s topic.

Connect with Dr Nicholas Burd:
- Staff profile: https://ahs.illinois.edu/burd
- ResearchGate: https://www.researchgate.net/profile/...

We covered:
00:00 - Intro
01:30 - Introduction to Nicholas Burd's Work as a Muscle Physiologist
03:57 - Exploring Muscle Protein Turnover and Renewal
08:06 - Muscle Fibre Hyperplasia vs. Hypertrophy in Humans
15:21 - The Role of Protein Metabolism in Muscle Physiology
19:12 - Optimal vs. Maximal Protein Intake for Muscle Growth
23:05 - Understanding Amino Acid Oxidation and Its Implications
33:39 - Leveraging Food Matrix Effects for Optimal Protein Utilisation
38:55 - The Role of Dietary Fats in Potentiating Amino Acid Utilisation
43:36 - How Low-Carb Diets Influence Protein Requirements
51:16 - Optimising Protein Intake for Endurance Athletes
1:05:31 - Protein Distribution and Timing
1:18:39 - Protein intake from the perspective muscle physiologist
1:21:12 - Sex-Based Differences in Protein Metabolism with Ageing
1:26:39 - Should You Supplement With Essential Amino Acids or BCAAs?
1:40:42 - Biggest Protein Myths Debunked
1:43:11 - Outro

If you have any additional questions you would like answered in the future, let me know in the comments.

This episode is brought to you by:

InsideTracker
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon http://insidetracker.com/simon.

BON CHARGE
Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at https://boncharge.com/ and use code THEPROOF for a 15% discount.

Eimele
Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com http://eimele.com/ and use code SIMON at checkout for 10% off your first order.

38TERA
Consider 38TERA's (DMN-01 prebiotic supplement) https://38tera.com/ a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

WHOOP
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on http://join.whoop.com/simon

Want to support the show?
The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends http://theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

Simon Hill, MSc, BSc (Hons)
Creator of http://theproof.com/ and host of The Proof with Simon Hill https://theproof.com/podcast/
Author of The Proof is in the Plants https://theproof.com/book/

Watch the episodes on Apple https://podcasts.apple.com/au/podcast... / Spotify https://open.spotify.com/show/7bAIJCV...

Connect with me on Instagram   / theproof  , Twitter   / theproof  , and Facebook   / theproofwithsimonhill  

Nourish your gut with my Plant-Based Ferments Guide https://theproof.com/ferments/

Download my complimentary Two-Week Meal Plan https://plantproof.com/mealplan and high protein Plant Performance recipe book https://theproof.com/performance/