How Much Dietary Proteins Will Prevent Muscle Loss？ Need of Protein & Loss of Muscle – Dr.Berg ｜ DrEricBergDC

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Transcript

so I wanted to do this video on protein

because it’s a common confusion with so

many people we’re gonna answer the

question how much dietary protein do you

need to consume to prevent the loss of

muscle but let me just talk about one

piece of this problem at a time

okay the RDAs the recommended dietary

allowance for protein is 0.8 grams of

protein per kilogram in weight okay now

I’m from the US so we don’t use kilogram

we don’t use grams as much we use pounds

so if you’re from other parts of the

world this would make sense to you but

if you’re from the US this is gonna make

more sense this formula which is

basically 0.36 times your pounds okay so

I weigh 185 pounds so I would times 0.36

times one into five and that comes out

to sixty-seven grams of protein per day

that’s how much I’m supposed to consume

ok there’s many problems with this

recommendation which I’ll get into but

that’s the minimum amount that I would

need now if we just take a steak for

example okay a hundred grams of steak

which is a little over three ounces but

let’s just say it’s three ounces to make

it simple realize that this hundred gram

weight of steak only gives us 25 grams

of actual protein because most of it is

water now this might be shocking to you

you’re only getting a small portion of

that being protein and a half we take it

one step further and I’m not gonna even

talk about the absorption of the protein

I’ll talk about that next slide but I’m

talking about how much of this protein

actually turns into muscle or body

tissue this is number two turning into

body tissue well let’s take a look at

the type of protein first we got breast

milk which actually 49 percent of breast

milk turns into body tissue eggs 48

percent that means 50

2% of those eggs do not turn in the body

tissue they’re either used as fuel or is

just wasted okay through the urine and

eggs are at the top of list because we

really can’t get access to breast milk

alright so now we have meat fish poultry

32 percent okay so that’s even lower so

you could imagine how much waste is

occurring when you consume meat and fish

so if we take 25 grams okay and then we

take 32 percent of that which comes out

to roughly a little more than 7 grams

okay so now we’re getting with the

actual amount of protein that’s turning

in the body tissue 7 grams so the RDAs

are very confusing because are they

talking about actual absorption or are

they talking about turning in the body

tissue it’s almost impossible to find

this information I have not found it ok

all I know is that out of the steak

you’re only getting like 7 grams okay

which is a very small amount now you

might be thinking well I’ll just eat

more protein yes okay you could do that

but realize with that extra protein

comes more waste and comes more product

as fuel okay so it can turn into sugar

so you have that aspect I’m not saying

it’s gonna be a big problem for blood

sugars but I’m just saying that you’re

not getting as much as you think turning

in the body tissue then when we get into

dairy like cheese or way you’re only

getting 17 percent of that turning in

the body tissue it’s even less egg

whites without the yolk look at that

that’s actually 16% so just goes to show

you how important it is to consume

protein in its whole form with fat you

do not want to consume lean protein as

in way you want to do natural the whole

package the fat and the protein same

time look at soy 17% so the egg whites

and soy are very low on the list so you

could imagine if this was soy and you’d

take 17 percent of that so it’s just a

fraction

spirulina is only 6% not very much

now in a recent video I did I talked

about actually taking essential amino

acids in addition to your own protein

and the reason I like that is that you

can give you a 99% effect I’m turning

into body tissue with only a 1% waist so

presently I’m doing that to enhance my

protein amounts ok so let’s look at the

next slide and this has to do with the

other variables that influence your

proteins number one absorption this is

why it’s very difficult to determine how

much protein an average person needs I’m

gonna give you some ideas in a bit but

let’s first talk about some of the other

barriers you’re gonna run into number

one insulin resistance most people have

a problem with this they’re not able to

absorb the amino acids because they’re

they have insulin resistance but as you

start getting in Quito and Amana fasting

that improves so you’re absorbing more

amino acids now the other problem with

that is that you’re not consuming as

much carbohydrates which means your

insulin is also going lower it’s

becoming more effective but it’s going

lower and insulin is an anabolic hormone

so it actually helps you make protein so

with some people especially if they’re

exercising we may want to keep their

carbs at 50 grams instead of 20 ok which

will actually give them a little more

insulin to keep up with the activity but

people that are not exercising will do

much better at a smaller amount let’s

say 20 grams because first of all

they’re not going to need as much

protein if we keep the carbs low they’ll

do fine with the small amount of insulin

so it really there’s just a lot of

things going on here so we have insulin

resistance we have the amount of stomach

acid that person has most everyone over

the age of 50 especially when they get

the 60 70 and 80 they start losing your

stomach acid now they can’t even break

down the protein at the stomach level so

they’re gonna nearly always be

protein deficient and it shows up in a

loss of collagen poor joint function

fatigue and sagging skin now if the

person has a problem with their pancreas

let’s say they’re diabetic and their

pancreas is exhausted because the

pancreas makes insulin and other

hormones but it also makes enzymes so if

the pancreas is exhausted

you’re not going to produce the enzymes

to break down protein as well so the

combination of the enzymes in the

stomach and the acid and then the

enzymes and the pancreas all help in the

breakdown of protein so this could be a

deficiency just with that this is why a

lot of people do better when they take

enzymes okay bacterias let’s say your

friendly bacteria is not there because

you took antibiotics or you’ve eaten a

lot of GMO foods which destroy the

microbes that alone can interfere with

the absorption of protein right there

and by the way bacteria help you make

amino acids and proteins ok gut function

so if you had gastric bypass where we

have some surgery that’s going to

greatly influence your ability to absorb

protein - if you had celiac where your

little absorptive villi are now gone

you’re not going to absorb protein or

nutrients as much so the gut function is

very important if you have inflammation

your gut that’s also going to stop the

absorption of protein okay so then we

have of course surgery I just mentioned

that with the gastric bypass or let’s

say you had some surgery in your colon

that’s going to influence your

absorption then we have the quality of

protein okay I’m talking about this

right here these the type of protein and

of course the grass-fed or the organic

so the quality of protein is very very

important and then the quantity of

protein like how much is too much and

then you get the exercise the more you

exercise the more protein you can in

need okay so you need a little bit more

if you if you’re an athlete and then you

as you age you lose your stomach acid so

you do need a little more protein to

compensate for all the things that are

going on as you age and I think a lot of

people as they get older our protein

deficient and they would greatly benefit

from an amino acid product because these

amino acids are already broken down

they’re not in the protein form so

they’re very easy to absorb okay illness

all right if you have some type of

chronic degenerative disease or illness

you’re gonna need more amino acids so

this could increase the requirement as

well also the liver function if you have

a fatty liver cirrhosis hepatitis all of

those conditions are going to inhibit

your ability to absorb protein so the

more damage you have delivered on the

kidney is going to increase the need the

problem is the more approaching you

consume the more waste you’re gonna have

and if your kidneys or a liver are

damaged you’re gonna overload the body

with too much waste so it’s kind of a

catch-22 that would be a good example of

taking an amino acid product to

supplement with so now the question is

what quantity should you consume okay so

I recommend instead of 0.8 you do 0.9 or

1.0 or maybe even 1.1 grams of protein

per kilogram of weight that way at least

you’re gonna cover some of these other

problems that might come up and also if

you keep the quality of protein high the

need of protein won’t be as high all

right hope that didn’t confuse you even