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. ⁠.

*CONCLUSION*⁠

=> 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 ⁠.⁠

PROTEIN NEEDS

⁠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.

How much?

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% Protein
40% Carbs (Almost all complex. Very little glucose or fructose)