Protein & exercise: The secrets of healthy aging?

As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.

But how can the protein we eat affect our abilities to exercise and stay healthy as we age?

It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function?

In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise.

• Prof. Ben Wall shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:12Introduction

28:21Quick Fire Questions

02:54Do we need to eat proteins right after exercise?

03:34What is protein?

04:45Why should we care about exercise?

05:36How does exercise help with healthspan?

07:41What are the benefits of exercise?

07:57Does exercise improve brain function?

11:23Where do our muscles come into this conversation?

12:09What constitutes an unhealthy muscle?

13:00What's the difference between a healthy and unhealthy muscle?

14:18How does protein fit into the idea of healthy muscles?

16:03What about the concept of breaking muscle. Is it good for us?

18:13Do we need more protein to help build muscle?

20:07What is the anabolic window and Is it a myth?

21:54Is it fine to listen to our hunger pangs post exercise?

23:01How does protein impact menopause and bone health?

25:04Is there a maximum amount of protein our bodies can absorb?

28:14What is the right amount of protein to eat?

30:02What is an 'adaptive response' to exercise?

31:17How much higher RDA do we need if we are exercising?

33:31Are we already eating enough protein?

35:51Why does muscle mass change as we age?

36:18Do we put on weight when we age?

36:59How do our bodies respond to protein as we age?

41:38How to balance protein and exercise

42:33Where should we get our protein from?

46:43Plant vs animal based protein products

51:26Summary

55:12Goodbyes

55:27Outro

Mentioned in today’s episode:

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://pubmed.ncbi.nlm.nih.gov/19056590/

Anabolicsignaling deficits underlie amino acid resistance of wasting, aging muscle: https://pubmed.ncbi.nlm.nih.gov/15596483/

Foodfor our future: The nutritional science behind the sustainable fungal protein — mycoprotein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/

FollowBen on Twitter : https://twitter.com/benjamintwall

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Episode transcripts are available here.