Muscle is the organ of longevity. 

Muscle Health & V02 are markers of longevity.

Muscle protein synthesis (MPS)

• MPS is the process by which the body builds new protein molecules to repair and grow muscle tissue.
• It involves the synthesis of proteins from amino acids, the building blocks of proteins.
• In the context of exercise and muscle development, MPS is crucial for repairing the damage caused to muscle fibers during physical activity and for promoting muscle growth.

Leucine Threshold Theory: 2.5-3g per serving

• Leucine is one of the essential amino acids, meaning the body cannot produce it and must obtain it through diet.
• The leucine threshold theory is a concept in the field of nutrition and muscle protein synthesis.
• Leucine is thought to play a key role in stimulating MPS, acting as a signaling molecule that activates the molecular pathways involved in protein synthesis.
• The theory suggests that there is a threshold level of leucine intake that needs to be reached in order to maximize the stimulation of muscle protein synthesis
• Beyond this threshold, increasing leucine intake may not provide additional benefits in terms of promoting muscle protein synthesis.
• This concept has led to recommendations for optimizing protein intake by ensuring that meals or supplements contain an adequate amount of leucine to maximize the anabolic response.

It’s important to note that while leucine is a critical amino acid for stimulating muscle protein synthesis, overall protein intake and the balance of essential amino acids also play essential roles in supporting muscle health and development.

A well-rounded diet that provides sufficient protein and essential amino acids is crucial for athletes, bodybuilders, and individuals looking to optimize muscle protein synthesis.

 

 

The protein and essential amino acid requirements for stimulating muscle protein synthesis can vary based on factors such as an individual’s body weight, age, sex, and overall health.

 

However, general guidelines suggest that consuming around 0.6 to 1.2 grams of protein per pound of body weight per day is a common range for those involved in regular resistance training or other forms of intense physical activity.

 

When it comes to essential amino acids, leucine is particularly important for stimulating muscle protein synthesis. The leucine content of a protein source is a crucial factor in determining its effectiveness in promoting muscle protein synthesis. Foods rich in leucine include various meat sources.

Here are some examples of nutrient-dense meat foods and their approximate leucine content per 100 grams:

• Chicken breast: About 2.2 grams of leucine per 100 grams.
• Turkey: About 2.1 grams of leucine per 100 grams.
• Beef (lean cuts): Around 2.0 grams of leucine per 100 grams.
• Pork: Approximately 1.8 grams of leucine per 100 grams.
• Fish (such as salmon or tuna): Leucine content can vary, but it’s generally in the range of 2.5 to 2.8 grams per 100 grams.

 

It’s important to note that while leucine is crucial, a variety of essential amino acids is necessary for optimal muscle protein synthesis. Therefore, consuming a mix of protein sources and maintaining a balanced diet is recommended for overall health and muscle development.

To determine which meats have higher amino acid protein and leucine content with approximately 50 grams of total protein, I’ll provide information for two common meat options: chicken breast and beef (lean cut).

Please note that the leucine content can vary, and the values provided are approximations based on general data.

Chicken Breast:

Serving Size: Approximately 350 grams (cooked weight)

Total Protein: About 50 grams

Leucine Content: Around 2.2 grams per 100 grams

Calories: Approximately 400-450 calories (depending on cooking method)

Beef (Lean Cut):

Serving Size: Approximately 250 grams (cooked weight)

Total Protein: About 50 grams

Leucine Content: Around 2.0 grams per 100 grams

Calories: Approximately 400-500 calories (depending on the specific cut and cooking method)

Please keep in mind that these values are estimates, and actual nutritional content can vary based on factors such as cooking methods, specific cuts of meat, and individual variations. Additionally, these serving sizes are provided to approximate 50 grams of total protein, and you may adjust the quantities based on your preferences and dietary requirements.

Which foods are the most nutrient dense and help stimulate MPS?

Nutrient density in animal products can vary, but here are some examples of nutrient-dense animal products along with their approximate macronutrient and micronutrient content per serving size. Keep in mind that nutritional content can vary based on factors like preparation methods and the specific cut of meat. Also, values are approximate and can vary based on different sources and calculations.

Salmon (Wild-caught, Cooked, 3 ounces):

• Macronutrients:
  • Protein: ~21g
  • Fat: ~9g (including omega-3 fatty acids)
  • Carbohydrates: 0g
• Micronutrients:
  • Vitamin D: ~570 IU (142% DV)
  • Vitamin B12: ~3.2 mcg (133% DV)
  • Selenium: ~21 mcg (38% DV)
• Calories: ~180 calories

Chicken Breast (Cooked, Skinless, 3 ounces):

• Macronutrients:
  • Protein: ~26g
  • Fat: ~1g
  • Carbohydrates: 0g
• Micronutrients:
  • Niacin (Vitamin B3): ~8.4 mg (53% DV)
  • Vitamin B6: ~0.6 mg (35% DV)
  • Phosphorus: ~213 mg (19% DV)
• Calories: ~120 calories

Beef (Sirloin Steak, Cooked, 3 ounces):

• Macronutrients:
  • Protein: ~25g
  • Fat: ~15g (including saturated fats)
  • Carbohydrates: 0g
• Micronutrients:
  • Iron: ~2.1 mg (12% DV)
  • Zinc: ~5.3 mg (48% DV)
  • Vitamin B12: ~2.1 mcg (88% DV)
• Calories: ~220 calories

Eggs (Large, Cooked):

• Macronutrients:
  • Protein: ~6.7g
  • Fat: ~5g (including essential fatty acids)
  • Carbohydrates: ~0.6g
• Micronutrients:
  • Vitamin B12: ~0.6 mcg (25% DV)
  • Choline: ~147 mg
  • Lutein and Zeaxanthin: ~220 mcg
• Calories: ~70 calories per egg

The WHOLESTIC Method: What are your areas of opportunity?

1. Nutrition:

2. Exercise:

3. Sleep:

4. Stress:

5. Movement:

6. Digestion/Gut Health

7. Hydration:

8. Happiness: