Episode 94 - Optimizing Muscle Health: Dr. Arny Ferrando on Protein, Aging, and Performance
Description
Dr. Arny Ferrando shares groundbreaking research on essential amino acids, muscle protein synthesis, and emerging cognitive benefits of targeted amino acid supplementation.
• Essential amino acids (EAAs) produce greater anabolic response than whole proteins due to requiring no digestion and producing higher blood concentrations
• Free-form EAAs need only 15 grams for maximal response compared to 40 grams of whey protein
• Taking EAAs one hour before exercise provides optimal muscle protein synthesis due to increased blood flow during workouts
• Physiological aging matters more than chronological age when determining nutritional interventions
• New research shows EAAs may enhance cognitive function by modulating dopamine/serotonin balance
• EAA supplementation helps mitigate muscle loss during bed rest or recovery from injury
• The mTOR pathway's connection to cancer is often misinterpreted and shouldn't discourage proper protein intake
• Testosterone replacement therapy should be based on symptoms rather than numbers alone
• Higher protein turnover is energetically expensive, potentially helping with weight management
Try combining essential amino acids, protein, and creatine supplementation for optimal results, especially when recovering from injury or dealing with age-related muscle loss.
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