Are You Getting Enough Protein?

by Tiffany Mika

This is an interview that I thought you might find very interesting. It is an interview with Dr Paul Arciero. I actually had the privledge of hearing him talk in Brisbane in February 2023 for the Forever Strong Conference.

dr paul arciero

Who Is Dr Paul Arciero?

Dr. Paul J. Arciero (“Dr. Paul”), is a leading international nutrition and applied physiology scientist, keynote speaker, consultant, and Amazon #1 Best-Selling author.

He has served as a performance physiology and nutrition expert for some of the nation’s most elite, including; Olympic medalists, world-class professional athletes (National Hockey League, American Hockey League, boxing, cycling, and rowing), as well as thousands of collegiate, high school and masters athletes of all sports and fitness routines. 

He’s been inducted as a Fellow of three leading health organizations in the world — American College of Sports Medicine (FACSM), The Obesity Society (FTOS), and International Society of Sports Nutrition (FISSN).

He serves as a Senior Consultant and Scientific Advisory Board member to the nutrition, fitness, and wellness industries and was appointed to the 15-member International Protein Board, composed of the leading protein scientists in the world. 

  1. Research Contributions: Dr. Arciero has authored over 70 peer-reviewed research studies that delve into the intersection of nutrition and exercise. His work appears in some of the most respected science journals globally. 

  2. Best-Selling Author: He gained recognition as the author of “The Protein Pacing Diet”, a best-selling book. 

  3. Keynote Speaker: Dr. Paul Arciero has shared his expertise with audiences worldwide. He has delivered keynote presentations at over 200 conferences, addressing the challenges people face in understanding how to eat and exercise for optimal health and performance. 

  4. PRISE® Protocol: Dr. Arciero developed the PRISE® Protocol, an evidence-based lifestyle program. 

    • PRISE® stands for:
      • P: Protein Pacing: Distributing protein intake throughout the day to support muscle repair, growth, and overall health.
      • R: Resistance: Incorporating strength training exercises to enhance muscle strength and function.
      • I: Interval: Engaging in high-intensity interval training (HIIT) for cardiovascular fitness and fat loss.
      • S: Stretching: Including stretching, yoga, Pilates, or tai chi to improve flexibility and reduce stress.
      • E: Endurance: Focusing on endurance training (e.g., running, cycling) for overall fitness.

  5. PRISE® combines these elements to create a comprehensive approach to health and fitness. 

  6. Performance Expertise: Dr. Arciero has served as a performance physiology and nutrition expert for elite athletes, including Olympic medalists and world-class professionals.

Below is the Interview With Dr Paul Arciero

"How To Know If You Are Getting Enough Protein"

Notes below from the Interview:

Why Is Protein the Focus?

Protein means VITAL from the greek word 'proteios'.
The reason we start centering our focus around protein as it nourishes the body with vital nutrients that the other macronutrients can't. That is specific to building new tissue, repairing tissue, our immune system, our muscles, bones, our vital organs and our brain. Those all feed off protein.
Protein is the vital nutrient, there is no denying it. It is the one nutrient that we can't live without. And we need to make sure we get sufficient quantities of it not just on a daily basis but on a timed basis over the course of the day. It's not only just protein, but it's the way it is timed through the protein pacing from the research of Dr Paul Arciero.
Protein should be without question the primary nutrient that we fill our plate with first… so it doesn't matter if you are at a restaurant, out and about, before and after training, or just at home, you should be focusing on the highest quality protein to put into your body first. It should be the first thing that you eat.
Evidence shows that if you eat high quality protein first it helps regulate your blood sugar much better than an overprocessed from carbohydrate or fat. Protein has to be the first go to.
We need to put back on our radar that it is important to consume high quality protein because in this day and age we are not eating enough protein.
Protein should be the priority as it has been given the backseat due to focus on more carbs and high fat.
The high end of protein intake is about 2g to 2.5g of protein per kilogram of body weight. Most people should lie around the 1.5g to 2.2g of protein per kilogram of body weight. If you have heard that the recommended protein intake should be 0.8g is not true, it needs to at least double that in order to live a life of optimal health.
How Much Protein Should We Consume?
A bare minimum intake should be 15g of protein per sitting in teenage years, should not go below that and for adults it should be 20g to 40g of protein per sitting.
So what does that look like?
Go with the PROTEIN PACING GUIDLINES: 
  • Within 1 hour of waking up in the morning, it should be a high quality serving of protein, (in Dr Pauls' view) there is nothing better than the Isalean Shake or Isalean ProShake because of the essential amino acid and the health benefits of consuming something like that. It is the highest quality and we know that Whey protein is the highest quality.
  • If people choose to start the day with other food sources then to make sure they are building in whole food sources that allow to arrive at somewhere between the 20g - 40 g of protein per serving and you want 4 of those over the course of the day.
  • 20 g is very low, and Dr Paul says that he wouldn't recommend that for too many people because it is on the low end of the healthy range.
  • 25g is a much safer bet for most people who are 100 pounds (45kg+) or more of body weight.
  • For example 4 eggs to meet approx 25 g protein, you'd have to have several glasses of milk (approx about 3 cups of milk), natural greek yoghurt again equivalent to 25g per serve.
  • Dr Paul says that plant based food is a bit more tricker (and he does eat plant based foods also - but it requires more attention). Eg Plant Based Isalean Shake is easier as it gets the highest quality in the most nutrient dense form that you can.

What Is The Best Timing For Eating?

Dr Paul suggests, somewhere between a 3 and a half to four and half window - optimal is about every 4 hours.
If you do that in less time then you are putting too many calories into the blood and it is not ideal. Even if you are interested in weight gain muscle growth still not recommended to be feeding any less than that.
The perfect window of eating - the sweet spot of eating - is every four hours - it is a good balance. (try not to go more than 5 hours between meals and definitely not 6 hours between feeding).
If you want to favourably change your body composition and health then the best option - sweet spot - is the 4 hour window.

The 2 most important feeding times are:

  1. Within an hour of waking up in the morning, - the reason for that is that you have to stop the body from unfavourably breaking down the lean muscle in the body - that is so critical.
  2. The one we consume just before going to bed where we are not going to be eating from 8 - 10 hours.
The other 2 then you can just fit in between those 2 (again around that sweet spot of 4 hours between each).
Based on the science and Dr Paul's research - the 3 square meals a day is not as effective as the four smaller meals per day - based on the benefit that it provides for our health and our performance.

What Does Dr Paul Arciero Say About Weight Loss?

Dr Paul says that it is a mind battle with people because they think that if they eat less, then they are going to have a better result with weight loss and just the opposite happens.
You also don't want to be a nibbler and consuming all day. He says that 6 and even 5 meals could be too much. The real sweet spot for most people is 4 meals in the day, possibly 5 if you are exercising strenuously on certain days or if you had a meal that wasn't as nourishing then you could add in a 5th meal… BUT 4 MEALS PER DAY IS THE SWEET SPOT.
And without question that protein pacing eating pattern is ideal for maintaining a healthy metabolism & a healthy body composition but for also a healthy cardiovascular heart and metabolic health profile.
There is little debate in consuming food in that protein pacing eating pattern - it has been proven far superior in Dr Paul's research rather than consuming 3 meals or less throughout the day - or the nibbling foraging meals throughout the day .

IN SUMMARY:

  • Eating the 4 hours per day provides an ideal hormonal health and metabolic environment for us. That's the eating pattern that wins the day time and time again.
  • What is surfacing to the top time and time again is the nourishing feeding cycle. Every 4 hours with the highest quality protein that you can consume.
  • Booking ending your protein intake - 1st thing you do in the morning, the last thing that you do at night. Highest quality protein. Then throughout the day 2 additional times you can consume highest quality protein.
  • Based on the research that Dr Paul has conducted on the Isagenix Isalean Shakes have the highest quality protein and the reason for that is they have the most ideal essential amino acids - it's the amino acids that our body can't produce on it's own. We need to consume them from outside sources.
  • Any time you can consume high quality protein and using the essential amino acids that's going to favour those health responses at the highest level in terms of heart health, metabolic health, body composition health, cognitive health, all of those things are impacted the most when we consume that 4 time a day eating pattern of those high quality proteins with the essential amino acids and fortunately Isagenix has the solution.

To investigate more please visit this Website:

Isagenix Health Website: "How To Know If You Are Getting Enough Protein"

click here for more information

 

ISALEAN SHAKES to investigate:

 

 

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