The Protein Book Lyle Mcdonald Pdf Free Download
Camilla Chanler
Foods available in autumn provide abundant easily accessible fuel from fat and carbs that allow animals to fatten for winter. But with access to mainly lean protein and fibre in spring and less energy from fat and non-fibre carbohydrates, they quickly shed their winter blubber.
While many people maintain their weight on a lower-carb or lower-fat diet, the greatest satiety and hence most effective fat loss occurs when we dial back energy from both carbs and fat while prioritising protein and other nutrients.
However, due to the power of protein leverage, protein is also the most satiating macronutrient, meaning we will be less likely to experience cravings or unbearable hunger if our intake of protein increases.
Our Macros Masterclass guides people towards a PSMF-style diet with adequate protein and less energy from fat and non-fibre carbohydrates. While many of our Optimisers can lose weight much more rapidly in the short term, we find 0.5 to 1.0% of weight loss achievable over the longer term.
A PSMF-style diet is effective because it uses the power of protein leverage. Professors Stephen Simpson and David Raubenheimer have demonstrated that all organisms eat until they get the protein they need.
We are always working to balance our intake of protein and energy from our diet. When our diet contains less protein and more energy, we eat more to get the protein we need. A PSMF-style diet reverses this paradigm in our modern processed food environment by prioritising protein. Thus, we are satisfied with less energy.
High protein % foods and meals tend to have a low energy density and are highly satiating. Thus, a higher-protein, lower-carb, and lower-fat diet like a PSMF can quickly lead to greater satiety and a significant caloric deficit with less use of our conscious willpower to restrict.
The chart below shows the satiety response to protein from our analysis of 125,761 days of data from 34,519 Nutrient Optimiser users. Increasing protein from low (12%) to high (55%) aligns with a massive 55% reduction when our Optimisers also focus on nutrient density.
Our satiety analysis shows that we eat the most calories when we consume around 45% of our energy from non-fibre carbohydrates, with the remainder from fat. Conversely, we eat much less when we reduce our intake of non-fibre carbs to between 10 and 20%. Going lower than this does not provide any additional benefit. Non-starchy vegetables tend to provide a lot of bulk, which helps with satiety and provides some of the vitamins and minerals that are harder to find in very high-protein foods.
Your body can produce all the glucose it needs from protein through gluconeogenesis. But keep in mind that because your glucose is made from the protein you eat, you may need to prioritise more protein to make up for the protein that is being converted to glucose in your body.
The outputs on the right will show you your target protein, sparing modified fast macros or your calorie, protein, fat, and carb intakes. From there, you can enter them into MyFitnessPal or Cronometer.
Our Protein: Energy Recipe Book is packed with recipes that have super high protein percentages while still providing all the micronutrients your body requires to prevent deficiencies and cravings on your PSMF.
Soy protein is exactly what is sounds like. A protein powder derived from soy beans. For vegans or dairy tolerant individuals, soy protein can be an enticing choice to top up protein intake easily without having to consume dairy, from whey or casein-based powders. Benefits of soy include being very low in fat and cholesterol. It is also one of the only vegan complete proteins. A complete protein is a food source containing all 9 essential amino acids, such as meat or fish. For vegans, it can be more difficult to obtain a full spectrum through diet, especially to optimise muscle protein synthesis.
The reason for its lack of popularity in bodybuilding circles though is due to the persistent belief that soy protein can increase estrogen and decrease testosterone levels. Is there any truth to this claim which, if it were true, would have serious consequences for anyone wanting to pursue a fitness lifestyle?
A more relevant study than those looking at sex hormone levels is a recent study which examined the effects of different types of protein intake on body composition and sex hormones (6) and showed no significant differences on performance, lean body mass gains, body fat percentage or hormone status when comparing soy isolate, soy isolate plus whey and just whey.
As with everything, this does not mean that users should look to soy protein as a sole source of protein but rather that its inclusion within a mixed food, varied diet does not deserve the drama and noise that some people would have you believe.
If looking for a vegan protein that does not contain soy, for example because of a food sensitivity, we would advise looking for a blend of sources. As discussed, soy is one of the few complete sources of protein for vegans. The best way to obtain a full spectrum of amino acids when following a vegan diet otherwise, is to combine proteins to 'fill the gaps' so to speak. We would suggest a product such as Gold Standard 100% Plant Protein or Natural Select Vegan Protein. We would replicate this approach with diet if avoiding soy, combining more than one protein per meal, such as rice and beans, to meet daily intake.
Leidy HJ, Lepping RJ, Savage CR, Harris CT. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity. 2011;19(10):2019-2025.
Nuttall FQ, Gannon MC, Saeed A, Jordan K, Hoover H An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes Am J Clin Nutr 2003 vol. 78 no. 4 734-741
Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc. 2009;109(9):1582-1586.
Claessens M, van Baak MA, Monsheimer S, Saris WH. The effect of a low-fat, high-protein or high-carbohydrate ad libitum diet on weight loss maintenance and metabolic risk factors. Int J Obes. 2009;33(3):296-304.
Sarcopenia is also strongly associated with decreased protein intake. Houston et al. (2009) reported that 40% of elderly people over 70 years of age do not meet the recommended protein intake, and a significant increase in sarcopenia was reported in the elderly who consumed less than the recommended amount [4]. Moreover, even in Korean adults over 50, the prevalence of skeletal muscle mass reduction was significantly higher in the group that did not meet the recommended protein intake suggested by the Korean Nutrition Society [5]. Protein intake is necessary for stimulating muscle protein assimilation, stimulating systemic protein synthesis, and preventing excessive muscle protein degradation. If protein intake is increased to 0.8 g/kg/day, muscle synthesis is increased, and muscle strength is improved [6]. It is also important to monitor the efficacy of branched-chain amino acids (BCAA) that have better effects on muscles. Leucine, which plays a key role in muscle health, stimulates protein synthesis through the activation of intracellular signaling pathways that accelerate the initiation of mRNA translation [7]. It is also noteworthy that leucine mediates more immediate control of protein synthesis and includes regulatory steps that respond rapidly to metabolic disturbances of amino acid utilization [8]. Previous studies show that when leucine-added protein was supplied to sarcopenic elderly people for 12 weeks, muscle mass in the limbs and total lean mass were simultaneously increased. When 6 g/day of leucine was provided to institutionalized elderly people for 13 weeks, functional performance was improved [9,10]. However, previous studies of protein supplementation interventions usually focused on elderly people over 65 years of age, and research on the pre-elderly is rare [6,9,11,12,13]. For example, a recently published nutritional intervention study examined the effects of providing 1.1 g or 1.3 g/kg/day of leucine for 12 weeks in a sample including only frail elderly people over 65 years of age [14]. Another study found that short physical performance battery (SPPB) level and lean body mass improved after providing 1.0 g/kg/day leucine, but was also limited to elderly individuals over 65 [15]. Micronutrients such as calcium and vitamin D also play important roles in muscle health. Calcium is involved in muscle contraction and relaxation [16], and vitamin D promotes muscle synthesis as well as calcium absorption, thereby promoting protein synthesis by increasing the concentration of ATP inside the cell [17]. Vitamin D, particularly, plays an important role in skeletal muscle. The deficiency of vitamin D at the tissue level is associated with proximal myopathy, muscle fiber atropy, which can be reversed by administration of vitamin D [18].
This area of research primarily focuses on the acute impact of muscle protein synthesis on frail elderly individuals who have already experienced significant muscle loss. Only a few long-term nutritional supplemental intervention studies have been conducted to evaluate changes preventing sarcopenia among healthy middle-aged and older adults. In recent studies of pre-frail and frail people (aged 65 and older), Tieland et al. reported improvements in SPPB when subjects were supplied with nutritional supplements, but supplementation did not result in differences in muscle mass or strength [19]. Another recent study by Park et al. showed improvements in ASM and gait speed in subjects who received 1.5 g protein/kg/d, but did not observe differences in muscle mass or physical performance between groups supplemented with 1.2 and 0.8 g protein/kg/day [13]. In a recent study that tested the effects of leucine alone, the effect of leucine supplementation on sarcopenia for 13 weeks resulted in improved functional performance, lean mass index, and maximum static expiratory force. However, this study was performed among a sample living in a nursing home (Valencia, Spain) who are over 65 years of age [10].
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