Protein helps muscles, sarcopenia, metabolism, and diabetes is aided by Vitamin D

Created December 2024

The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle - Rhonda Patrick

YouTube, 40 minutes

CHAPTERS:

00:00:00 Introduction

00:02:47 Why muscle matters

00:05:12 Why do we lose muscle?

00:06:46 How to negate anabolic resistance

00:07:39 Why it's never too late to build muscle

00:08:20 Requirements for overweight & obese individuals

00:09:07 Exposing the flaws of the RDA

00:10:27 Optimal intake when resistance training

00:11:10 What to do when losing weight

00:12:24 Does protein harm healthy kidneys?

00:14:14 How important is distribution?

00:16:27 Debunking the "anabolic window"

00:18:04 Benefits of pre-sleep intake

00:19:36 Timing & distribution takeaways

00:20:17 What are the best sources?

00:23:22 Animal vs. plant protein

00:25:44 Protein supplements (whey, casein, & collagen)

00:27:14 Does high intake accelerate aging?

00:30:49 Why exercise changes the story

00:33:19 What we can learn from athletes

00:33:54 Does high intake accelerate atherosclerosis?

00:36:08 8 key takeaways

Her FoundMyfitness channel has a lot more information on protein

Protein - with studies and charts - FREE PREVIEW

Is there any association between protein and "vitamin d"? - asked Perplexity AI Dec 2024

There is indeed a significant association between protein and vitamin D, particularly in the context of muscle health and function. This relationship has been the subject of numerous studies, revealing several important connections:

Muscle Protein Synthesis

Dietary protein intake, especially when rich in leucine (an amino acid abundant in whey protein), combined with vitamin D, plays a crucial role in muscle protein synthesis 1 2

This combination is particularly important for maintaining and building muscle mass.

Supplementation Effects

Research has shown that combining whey protein and vitamin D supplementation can have beneficial effects on muscle mass and strength:

A 6-week study on healthy, untrained males found that supplementing with 25g of whey protein and 4000 IU of vitamin D3, either before bedtime or after sleeping, resulted in significant improvements in muscle mass and associated blood hormones compared to a control group 1 2
Co-supplementation of whey protein and vitamin D has been shown to enhance lean mass gains, muscle strength, and physical function, particularly in healthy older adults 5

Vitamin D Status and Protein Utilization

The relationship between protein and vitamin D extends beyond simple co-supplementation:

Vitamin D status may influence the efficacy of protein supplementation. Normalizing circulating vitamin D concentrations from deficient or insufficient to replete levels may be critical in determining the effectiveness of protein supplementation 5
Low vitamin D status is often associated with systemic low-grade inflammation, as reflected by elevated C-reactive protein (CRP) levels 4

This inflammation could potentially impact protein metabolism and muscle health.

Implications for Specific Populations

The protein-vitamin D association appears to have particular relevance for certain groups:

In older adults, especially those with overweight or obesity, there's often an inadequate intake of both protein and vitamin D 3

This deficiency can contribute to age-related muscle loss and decreased function.

For sarcopenic or frail older adults, whey protein supplementation alone has shown improvements in lean mass and physical function 5

In conclusion, the association between protein and vitamin D is multifaceted, involving their combined effects on muscle synthesis, strength, and overall function. This relationship is particularly important in the context of aging and muscle health, suggesting that considering both nutrients together may be more beneficial than focusing on either one alone.