If you come to PR for our PPP event, be prepared to sweat! … Ok, you don’t HAVE to go to the gym with me, but you’ll be happier if you do. 😉
This morning, I woke up with a question on my mind about GLUCONEOGENESIS. I wanted to know if, when needed, do our bodies prefered to convert dietary protein or tissue protein. After reading about a dozen studies, the short answer is, some dietary amino acids are used when available, but even in a high protein environment, muscle (and other) tissue will be more predominantly used for gluconeogenesis than food in your digestive system. Want more info? Read on..
PROTEIN AS FUEL SOURCE
- Protein consumption above needs is converted to glucose…- Glucose consumption above needs is converted to fat.- When using protein to create glucose, 33% of the calories are burned during the gluconeogenesis process. .
=> It takes more time and energy to fuel your body with protein than it does carbohydrates.
=> Resting metabolic rate is higher when consuming a higher protein, lower carb diet.
Great for those trying to eat at a deficit (lose weight). Not great for athletic performance, especially endurance sports .
Daily protein turnover = 300-400 g .
Sources: 1. Tissue protein breakdown, 2. Diet (50 – 80g protein in avg diet), 3. De novo synthesis (random bits).
=> Your muscles are designed to do more than make you look good. They are a store of protein that your body needs to function.
=> Muscle breakdown is inevitable, but protein turnover IS impacted by diet and exercise.
=> Protein consumption increases muscle synthesis, but only slightly decreases breakdown.
* CONCLUSION *.
Protein is an inefficient source of energy and eating more than your body needs for synthesis will NOT save your muscles from turnover.
What to do?
=> Eat protein for muscle synthesis. Eat fat OR carbs (not both) for energy.
1. Calculate you caloric needs based in weight gain/loss goals
2. Decide if you’re going to be a fat-burner or sugar/glucose burner. (Nearly all of us are sugar burners.)
If sugar burner, you need very little fat (<20%)
If fat burner, you need very little carb (<20%)
3. Calculate how much protein you need based on muscle synthesis goals (min 10% of BMR)
4. Remaining calories from chosen fuel source (fat OR carbs)
(NOTE: Keto diet is best for most humans IF they can reach and maintain a fat-adapted state. Most people on a Keto diet are NOT fat-adapted, even though they think they are. FYI – “in ketosis” is NOT the same as fat-adapted)
Me? I’m a “sugar burner.”
20% Fat (Unsaturated)
40% Carbs (Almost all complex. Very little glucose or fructose)