In this episode, James Newbury sits down with Layne Norton, pHD, to discuss the intricacies of protein synthesis and performance nutrition.
Layne is extremely well-respected in the nutrition and dietetics realm. His work has focused primarily upon dispeling the common myths that hold back aspirants of longevity and well-being, while offering his followers and clients practical tools for improving performance-based outcomes in and out of the gym.
Layne breaks down the true scientific import of protein synthesis in this episode. He highlights common misconceptions around building muscle on a plant-based diet, as well as the role of specific amino acids in protein synthesis. Furthermore, he offers practical considerations for athletes seeking to optimize game-day performance.
To learn more about Layne’s work, check out his wealth of information below:
0:00 to 0:45: Podcast Intro
0:45 to 3:45: Layne’s Most Recent Powerlifting Meet
3:45 to 7:15: Building Muscle Mass on Animal vs. Plant-Based Diet
7:15 to 10:45: The Role of Leucine in Protein Synthesis, Amino Acid Profiles
10:45 to 15:25: Protein Targets for Protein Synthesis
15:25 to 20:00: Nutritional Considerations for “Day-Of” Performance
20:00 to 23:30: Layne’s Thoughts on Crossfit
23:30 to 27:15: Layne’s Tips for Healthier Living, Consistency + Repetition
27:15 to 28:00: Podcast Outro
James Newbury: James Newbury is world-class athlete and entrepreneur. James’ extensive experience as a 4X Crossfit Games Athlete, former semi professional rugby player for the Queensland and Sydney Rugby Leagues, and life-long fitness enthusiast have brought him here to lead a plant-based revolution in the field of health and performance… as the founder of Phyba!
Layne Norton: Layne Norton is a natural pro bodybuilder, professional powerlifter, and a bodybuilding / figure / physique coach. He has won numerous bodybuilding and powerlifting competitions and currently holds the world record for the IPF 93 kg class squat. He is the co-author of several books, including Fat Loss Forever: How to Lose Fat and KEEP It Off, as well as several research publications. He has a degree in biochemistry from Eckerd College and earned his PhD in nutritional sciences from the University of Illinois.
Proteins are large biomolecules and macromolecules that comprise one or more long chains of amino acid residues.
Protein synthesis is the creation of proteins by cells that uses DNA, RNA, and various enzymes. It generally includes transcription, translation, and post-translational events, such as protein folding, modifications, and proteolysis.
Leucine is one of the 3 essential branched chain amino acids. These amino acids can be used by skeletal muscle to give energy during exercise.