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Jorn Trommelen, PhD Profile picture
@JornTrommelen
Dec 13, 2022 • 8 tweets • 4 min read • Read on X
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How to improve your endurance capacity for increased health and performance?

Here’s a thread of some of our endurance exercise infographics 🧵👇

#endurance #performance #VO2max
Aerobic capacity is defined as the maximal rate of oxygen consumption (VO2max). A large improvement in aerobic capacity can already be achieved during an intense 10-week training program.

2/
Non-responders to exercise probably don’t exist. However, there are people that need a lot more exercise volume to obtain the same fitness benefits compared to others.

3/
A breath restriction mask can be worn to increase the resistance of respiration, thereby training respiratory muscles. However, breath restriction masks do not improve adaptations to endurance training.

4/
Four weeks of the ‘live high train low’ (live at elevation, train closer to sea level) strategy improves performance in elite runners. It remains to be determined if the strategy is superior to other training strategies.

5/
B-vitamins are involved in many processes of energy production. A diet low in B-vitamins may lower exercise performance.

6/
Exercise training can improve exercise performance, mitochondrial function, and blood sugar control. However, excessive exercise (overtraining) can decrease performance, mitochondrial function, and glucose tolerance.

7/
See the infographic index on our website for an overview of all infographics including more details on each study.

Overview of all infographics:
nutritiontactics.com/infographic-in…

8/8
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More from @JornTrommelen

Jorn Trommelen, PhD Profile picture
Dec 19, 2023
Our new work:
No upper limit to the anabolic response to protein ingestion?

Challenges current views on:
1⃣Dose-response relationship
2⃣"Excessive" protein getting oxidized
3⃣Protein distribution
4⃣MUCH more!

Paper:


1/10 🧵 cell.com/cell-reports-m…
Image
It is generally accepted that a single bolus of 20 g protein results in a near-max stimulation of muscle protein synthesis in healthy young adults.

Excessive protein is thought to be oxidized.

This is the basis for the recommendation to distribute daily protein intake.

2/10 Image
I was skeptical:

1⃣Meal frequency does not appear to strongly impact muscle mass in chronic studies

2⃣Some animals consume infrequent but GIGANTIC meals (e.g. snakes)

3⃣MPS studies typically seem too short to allow large amounts of protein to be fully digested

3/10 Image
Read 10 tweets
Jorn Trommelen, PhD Profile picture
Mar 3, 2023
Does the ketogenic diet increase fat loss?

A thread 🧵👇

#keto #dieting #fatloss
The ketogenic diet restricts carbohydrates with the purpose of lowering insulin levels. Insulin is a hormone that is involved in fat metabolism. Therefore, some suggest that a ketogenic diet is very effective for fat loss.

2/
This study investigated whether a ketogenic diet increases fat loss compared to a high-carbohydrate diet in overweight and obese men.

3/
Read 9 tweets
Jorn Trommelen, PhD Profile picture
Mar 1, 2023
Our new paper:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial

Open access link:
link.springer.com/article/10.100…

A thread 🧵👇

#protein #casein #whey Image
We have previously shown that pre-sleep protein ingestion improves overnight myofibrillar protein synthesis.

In addition, we have shown that long-term pre-sleep protein supplementation improves muscle mass and strength gains.

2/ Image
Our new study had several study novelties:

- endurance exercise was performed
- mitochondrial protein synthesis was assessed
- whey and casein protein were compared

3/ Image
Read 9 tweets
Jorn Trommelen, PhD Profile picture
Feb 23, 2023
Can resistance training counteract the adverse effects of androgen deprivation therapy?

A thread 🧵👇

#resistancetraining #prostatecancer #ADT
Prostate cancer is one of the most common types of cancer. An effective treatment is androgen deprivation therapy (ADT), which lowers testosterone levels to castration levels. However, such low testosterone levels tend to result in a loss of muscle mass and strength.

2/
Our study investigated the effect of resistance training with or without protein supplementation on muscle mass and strength in prostate cancer patients undergoing ADT.

3/
Read 9 tweets
Jorn Trommelen, PhD Profile picture
Feb 22, 2023
Can alcohol consumption affect muscle growth?

A thread 🧵👇

#alcohol #muscleproteinsynthesis #recovery Image
Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations such as growth).

2/ Image
It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part of binge-drinking practices in team sports. Can these practices affect muscle protein synthesis?

3/ Image
Read 8 tweets
Jorn Trommelen, PhD Profile picture
Feb 9, 2023
Do older people need more protein following exercise?

A thread 🧵👇

#aging #healthyaging #muscle
Muscle growth occurs when muscle protein synthesis exceeds muscle protein breakdown. Resistance exercise stimulates both muscle protein synthesis and breakdown. Ingestion of protein further increases muscle protein synthesis and is needed to achieve positive protein net balance.
In young adults, 20 g of high-quality protein seems optimal to stimulate post-exercise muscle protein synthesis. However, is this also true for older adults?

3/
Read 7 tweets

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