Dad, Husband, Leafs fan, Professor, Tier 1 @CRC_CRC, @McMasterU, Opinions mine. RT are not endorsements. Google Scholar: https://t.co/9FZmrkltUw
4 added to My Authors
Feb 19 • 9 tweets • 2 min read
Protein... a 🧵
A key point that it seems even those that 'study' in this area is to recognize is that a requirement for a nutrient may not be a level at which optimal function is achieved. The processes of adaptation and accommodation pubmed.ncbi.nlm.nih.gov/3958814/
seem to have been forgotten or not taught at all. There is a fascination with the ‘elegance’ of balance studies with little-to-no appreciation of all the flaws. pubmed.ncbi.nlm.nih.gov/2750699/ Flaws that in other areas would render the data next to useless!
Per meal protein doses to 'optimize' anabolism? Aka, "how much protein should I eat?" I think it's pretty clear that 20g does the job (1). The incremental rise in MPS from 20-40g was 14% (using egg protein in young men after an intense
leg workout). Witard et al. (2), once again, 20g gets the job done (whey protein and leg exercises only). In that study going from 20-40g gets you an extra 16% in MPS. MacNaughton et al. (3) say 40g > 20g for whole-body resistance exercise; the difference between MPS
Sep 19, 2022 • 5 tweets • 2 min read
Recently, I had the pleasure of speaking in Frankfurt with @BradSchoenfeld and Keith Baar (@MuscleScience). Aside from the great science, an interesting theme emerged for nutritional support of muscle gains and connective tissue 'repair' or remodelling.
Both I and Keith stated
that the main, by far, driver of gains in muscle mass is lifting weights or providing isometric tension/loading in the case of the tendon/ligament/cartilage.
This is why I can't understand the preoccupation with overly nuanced variables beyond a total daily protein intake of
Mar 27, 2022 • 12 tweets • 9 min read
@theproof@GardnerPhD If nitrogen balance related to a physiological outcome, I could believe that it was a meaningful outcome. The main flaw in using the RDA is as if it’s a target 🎯 It’s not! The flaws in Nbal are many, well known, and painstakingly documented. It’s been shown, numerous times 1/n@theproof@GardnerPhD To reflect adaptive, and at the EAR accommodative, processes. Thus, it’s not optimal but rather a reflection of a economy of N use. These are old points made by many. So, in answer to your question Simon, it it likely that a number of people can stay in N balance, through 2/n
Feb 23, 2022 • 18 tweets • 4 min read
Lifting light(er) weights, a 🧵
After posting something about light(er) weights in promoting muscle mass and strength gains, it's always interesting to read the emails I get. They range from, thank you, this is so liberating to read, it hurts when I lift heavy, and I never knew
lifting lighter had the same effects. Then I get emails excoriating "my" paradigm (as if it's mine) and that lifting light(er) weights is a waste of time. Most of the latter types of emails talk about the "fear" of people prescribing exercise that clients will see no benefit
Bench press strength is slightly increased by ingesting more protein in <65 years old subjects during RE training
(SMD = 0.18, 95% CI 0.03:0.33, P = 0.01, 32 studies, low level of evidence). The effects of ingesting more protein are unclear when assessing handgrip strength and only marginal for performance in physical function tests. In conclusion, increasing daily protein ingestion results
Jan 1, 2022 • 5 tweets • 1 min read
Many arguments around protein requirements and adequacy are based on a foundation that the RDA is correct, is a target intake at which we should aim, and represents a level beyond which no further health benefit would result.
Hot take: None of these assumptions are true and
it has been shown time and again, using various methods, that optimal levels of protein intake are high(er) than the RDA. How much higher? Well, there I can agree we have room for discussion!
As for the 'downsides' of consuming 'too much' protein, it's probably prudent
May 9, 2020 • 4 tweets • 2 min read
Stop saying that higher protein intakes cause renal failure, you are wrong. From the WHO/FAO:
“…the suggestion that the decline of glomerular filtration rate that occurs with advancing age in healthy subjects can be attenuated by reducing the protein content
in the diet has no foundation.”
From the IOM in setting the last DRI:
“…protein content of diet is not related to progressive decline in kidney function with age.”
A causal link? No evidence:
Changes in Kidney Function Do Not Differ between Healthy Adults Consuming
Mar 31, 2020 • 6 tweets • 5 min read
So it's playing out like this. Build up your muscle, stay fit; it's our reserve against a catabolic episode (1). When you relax and put your feet up, things go south (fast) and take, it appears, a long-time to recover (2).
Now this pandemic has provided a blanket catabolic episode for lots of people, and the age demographics and poor metabolic health of folks don't bode well (3). People can say it 'only' kills older people and those with pre-existing conditions, but who in NA is healthy anymore?
Mar 20, 2020 • 5 tweets • 4 min read
From the @ThePhySoc 2016 Biomedical Basis of Elite Performance conference 25min to pass some time: muscle protein turnover and hypertrophy. Some reading that is now almost 4 years ahead to support the points made: 1) Protein helps to augment hypertrophy
but its influence is quite small pubmed.ncbi.nlm.nih.gov/28698222 - @RobMorton23 as the main protagonist.