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Protein Meals and Daily Intake

The name protein is derived from the Greek term proteos, which means “primary” or “to take place first.” Protein was first identified well over a century ago, at which time scientists described it as a nitrogen-containing part of food that is essential to human life.

• Dr Don Layman presents on the important of protein at meals and getting enough protein throughout the day. Protein Choices. It’s all about Meal Choices. Nutrition Forum – Dr. Donald Layman, PhD
• Dr Heather Leidy discusses the importance of starting the day with protein Breakfast in the Classroom for Teachers. Discussion overviews the positive benefits of the protein-rich breakfast for children and teens in school.
• Dr Heather Leidy presents on Protein, Particularly at Breakfast, on Appetite, Satiety, and Weight Management Adolescents. Protein-rich breakfast can have a positive impact on weight management for adolescents.

Higher Protein Requirements During Aging

The average life expectancy has increased over the past century and now averages about 71 years globally. Along with significant medical advances, exercise, nutrition and lifestyle behaviors have all played a role in modulating longevity. Despite enhanced longevity, aging is associated with reduced muscle and bone mass, strength, metabolism and disease fighting capacity. Protein is a key nutrient in helping to modify the rate of progression of age-related affects. Over the past couple decades greater attention has focused on whether protein requirements are higher for older individuals versus their younger-aged counterparts. Today, it is clear that the evidence points to a higher base protein requirement for older individuals and that dietary guidance around the world relevant to this population and protein should be re-evaluated.

• Dr Stu Phillips presents a short overview (2 min) on the Importance of Protein as People Get Older and daily distribution and food sources. 
• Dr Stu Phillips presents on the Importance of Protein as People Get Older and how requirements are higher versus their younger counterparts. Protein and weight bearing exercise are keys to better retention of strength, muscle and bone health.  
• Dr Stu Phillips is interviewed on Sarcopenia and Role of Protein and Increasing RDA. Sarcopenia is a loss of muscle and functional capacity associated with aging and role of exercise, especially weight bearing exercise and ensuring more protein than the RDA as part of prevention measure. 
• Dr Douglas Paddon-Jones presents on Muscle and Inactivity: Projecting Muscle Health During Aging. The negative impact of inactivity on muscle maintenance and functional capacity during aging and that protein is the keystone nutrient in prevention.

More Protein and Muscle Development

• Interview with Dr Stu Phillips on Muscle Development and Role of Protein. This is a printable Q/A article format and goes beyond protein to discuss other macronutrients as well.
• Dr. Stuart Phillips answers questions in Muscle Hypertrophy and Sports Nutrition. Discussion includes the role of training and protein on muscle development, resistance load, etc.
• Dr Kevin Tipton provides a brief answer as to whether Meat Protein is a Good Stimulator of Muscle Protein Building. (International Olympic Committee (IOC) Brief)
• Dr Oliver Witard provides a brief answer as to the Differences between Different Types of Protein Stimulation of Muscle Protein Building following exercise. (International Olympic Committee (IOC) Brief)
• Dr Stu Phillips overviews Protein Requirements for Anabolism. Protein requirements from determination to application are discussed and the strength of support for higher requirements for athletes.

Protein Level and Weight Loss

• Dr Stu Phillips presents on weight loss and changing body composition in Protein in Weight Loss: Advantage Protein. Additional commentary includes popular macronutrient manipulation.
• Dr Heather Leidy gives a brief overview of how Protein at Breakfast helps with appetite and satiety versus lower protein breakfast or skipping, plus that it might not take a lot of protein at meals to benefit.
• Dr Stu Phillips presents on the Macronutrient Mix in Weight Loss: Advantage Protein. Discussion on the importance of the level of protein during weight loss on body composition and quality of weight change.

Protein Safety with Higher Protein Intakes

It is still common today to come across internet and magazine articles, social media posts and even some professional commentary that either directly states or suggests that protein intakes above the current base requirement levels stated by many countries/organizations as presenting a risk to the function and health of various tissue such as the kidneys, liver and bone. However, the potential adverse effect of higher protein intakes on human health generally unfounded and in contrast to the most current evidence-based understanding of the issue. While the misinformation on this matter continues, an opportunity also exists for confusion regarding scenarios where protein requirements are clearly elevated above RDA levels and alike globally such as aging as well as well as caloric restriction. Furthermore, it creates confusion when evaluating certain dietary recommendations such as the Adequate Macronutrient Distribution Range (AMDR) in the United States and Canada which states a protein range spanning 10-35% of energy intake with the upper end of the range dramatically raising protein intake above requirement standards. Thus, a need exists for a clearer understanding of this issue so that professionals, media and consumers are well informed with the most up-to-date information.

• Dr Stu Phillips presents on weight loss and changing body composition in Protein in Weight Loss: Advantage Protein. Additional commentary on protein safety at several points in the presentation.
• Dr. Jose Antonio talks about what a Higher Protein Diet constitutes and the impact of higher protein diets on body composition. Dr Antonio’s higher protein intake research specifically pertains to people who exercise.

Protein Requirements

• Dr Stu Phillips is interviewed on How Much Protein Do We Need.  Q/A includes discussion of protein needs during aging, exercise and general intake.

Other Protein-Related Information Sources

• Dr Mike Ormsbee talks us through Protein Myths vs Facts in this ACSM accredited webinar.