Episode Summary:
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:
Instagram: https://www.instagram.com/biolayne/
Website: https://biolayne.com/
Episode Timestamp:
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
Guest Bio:
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.
Key Definitions:
Protein:Proteins are large biomolecules and macromolecules that comprise one or more long chains of amino acid residues.
Protein Synthesis:
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:
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.
