References and additional Quotes for you.
1. Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. PMID: 26960445.
“Substantial evidence supports the increased consumption of high-quality protein to achieve optimal health outcomes. A growing body of research indicates that protein intakes well above the current Recommended Dietary Allowance help to promote healthy aging, appetite regulation, weight management, and goals aligned with athletic performance. Higher protein intakes may help prevent age-related sarcopenia, the loss of muscle mass, and strength that predisposes older adults to frailty, disability, and loss of autonomy. Higher protein diets also improve satiety and lead to greater reductions in body weight and fat mass compared with standard protein diets, and may therefore serve as a successful strategy to help prevent and/or treat obesity.”
“Protein quality, per meal dose, and timing of ingestion are also important considerations. Despite persistent beliefs to the contrary, we can find no evidence-based link between higher protein diets and renal disease or adverse bone health.”
2. Askow AT, McKenna CF, Box AG, Khan NA, Petruzzello SJ, De Lisio M, Phillips SM, Burd NA. Of Sound Mind and Body: Exploring the Diet-Strength Interaction in Healthy Aging. Front Nutr. 2020 Aug 28;7:145. doi: 10.3389/fnut.2020.00145. PMID: 32984401; PMCID: PMC7485317.
“Strength is a vital component of healthy aging. However, ‘strength’ comes in different forms (includes both physical and mental aspects) and can look different at various phases of adult life. Healthy eating and regular exercise are clearly important pillars for strength. This paper proposes a framework that underlines the value of protein foods and resistance exercise for aging strong.”
3. Rao, T S Sathyanarayana et al. “Understanding nutrition, depression and mental illnesses.” Indian journal of psychiatry vol. 50,2 (2008): 77-82. doi:10.4103/0019-5545.42391
“Few people are aware of the connection between nutrition and depression while they easily understand the connection between nutritional deficiencies and physical illness. Depression is more typically thought of as strictly biochemical-based or emotionally-rooted. On the contrary, nutrition can play a key role in the onset as well as severity and duration of depression. Nutritional neuroscience is an emerging discipline shedding light on the fact that nutritional factors are intertwined with human cognition, behavior, and emotions.”
“The neurotransmitter dopamine is made from the amino acid tyrosine and the neurotransmitter serotonin is made from the tryptophan. If there is a lack of any of these two amino acids, there will not be enough synthesis of the respective neurotransmitters, which is associated with low mood and aggression in the patients. “
4. Zhou J, Kim JE, Armstrong CL, Chen N, Campbell WW. Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials. Am J Clin Nutr. 2016 Mar;103(3):766-74. doi: 10.3945/ajcn.115.124669. Epub 2016 Feb 10. PMID: 26864362; PMCID: PMC4763499.
“This research adds sleep quality to the growing list of positive outcomes of higher-protein intake while losing weight, and those other outcomes include promoting body fat loss, retention of lean body mass and improvements in blood pressure,” Campbell said.
“Most research looks at the effects of sleep on diet and weight control, and our research flipped that question to ask what are the effects of weight loss and diet — specifically the amount of protein – on sleep,” said Wayne Campbell, a professor of nutrition science. “We found that while consuming a lower calorie diet with a higher amount of protein, sleep quality improved”
5. Pendick, D. (2019, June 25). How much protein do you need every day? Retrieved November 11, 2020, from https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
“There’s a misunderstanding not only among the public but also somewhat in our profession about the RDA,” says Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs. “People, in general, think we all eat too much protein.” This turns out to be wrong…
“For a relatively active adult, a daily protein intake to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.”
“The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher daily protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.”
6. Md. Monirujjaman, Afroza Ferdouse, “Metabolic and Physiological Roles of Branched-Chain Amino Acids”, Advances in Molecular Biology, vol. 2014, Article ID 364976, 6 pages, 2014. https://doi.org/10.1155/2014/364976
“BCAAs have unique characteristics as they are not primarily oxidized in liver and they regulate protein synthesis and degradation in muscle as well as other tissues. In addition, BCAAs compete with aromatic AA to enter into brain. They have diverse metabolic and physiological roles. BCAAs are also important regulators of mTOR signaling that regulates protein and glycogen metabolism in liver and SK muscles. These effects in liver and SK muscles are important in maintaining body composition and glucose balance. They are also important regulators of neurotransmitters in brain.”
7. Hoffman, Jay R, and Michael J Falvo. “Protein – Which is Best?.” Journal of sports science & medicine vol. 3,3 118-30. 1 Sep. 2004
“The remaining amino acids cannot be synthesized in the body and are described as essential meaning that they need to be consumed in our diets. The absence of any of these amino acids will compromise the ability of tissue to grow, be repaired or be maintained.”
8. Volpi E, Kobayashi H, Sheffield-Moore M, Mittendorfer B, Wolfe RR. Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults. Am J Clin Nutr. 2003;78:250–258.
“Essential amino acids are primarily responsible for the amino acid-induced stimulation of muscle protein anabolism in the elderly.”
9. Moss, Olivia. “Nutrition Priorities Diet Recommendations in Liver Cirrhosis .” Aasld.org, 4 Oct. 2019,
“..protein restrictions were once implemented with the intent of preventing encephalopathy, this is not currently recommended. There are no clinical differences in the severity of hepatic encephalopathy between patients receiving a low versus normal protein diet during hospital admission for acute hepatic encephalopathy exacerbation. Further, patients prescribed a protein restriction have an increase in the breakdown of skeletal muscle.”
“It should be noted that patients should not be discouraged from consuming animal-based proteins, because it can be difficult to meet total protein needs without consumption of those foods.”
10. Patel, N., PharmD. (2020). The Glutathione Revolution. The Well-Being Journal, 30(Winter 2021), 12-14.
“All proteins have a biological blueprint that must be followed to the letter or they will not be able to do their jobs…”
11. Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006 Sep;84(3):475-82. doi: 10.1093/ajcn/84.3.475. PMID: 16960159.
“…proteins can serve as input–output devices that transmit information, as assembly factors, as motors, or as membrane-bound pumps. Highly efficient protein machines are formed by incorporating many different protein molecules into larger assemblies in which the allosteric movements of the individual components are coordinated. Such machines are now known to perform many of the most important reactions in cells.”
“Muscle plays a central role in whole-body protein metabolism by serving as the principal reservoir for amino acids to maintain protein synthesis in vital tissues and organs in the absence of amino acid absorption from the gut and by providing hepatic gluconeogenic precursors. Furthermore, altered muscle metabolism plays a key role in the genesis, and therefore the prevention, of many common pathologic conditions and chronic diseases”
12. Harding, Pauline., MD. (2020). Eating Your Way To Better Sleep. The Well-Being Journal, 30(Winter 2021), 6-10.
“To prevent the deleterious upward swing of cortisol, one usually does better to balance all sugars and grains including whole grains with animal protein”