Guest: Colleen McKenna, MS, RD - Dr. Gil Blander Ph.D.
It's often said that newbies in the gym see the greatest results. So its stands to reason that over-feeding them protein in the amounts we see in seasoned trainees would just make those gains come faster. Think again. PLUS Would you put gas in your car without looking to see if you really need gas? No. That's why you have a gas gauge on your dashboard. Unfortunately you don't have a gauge on your forehead. So most of the dietary and supplemental steps you take may not be a good idea. Here's how you can find out if they are helping. Learn more about Insider Tracker at http://shrnetwork.biz/insidetracker and save 25% OFF if you want to use their services.
Play
Sponsorship Inquiries: email This email address is being protected from spambots. You need JavaScript enabled to view it.
Show Notes:
Higher Protein Intake Doesn’t Build More Muscle In Mid-aged Newbies + Are You Shooting In The Dark
[6:06] Inspiration for this study.
- Most protein intake studies are either measuring acute effects or the effects of supplementation.
[8:05] Study design.
- 20 participants. Men and women around age of 50. None were involved in weight training.
[9:09] Hypertrophy is different from protein synthesis.
[10:00] The types of protein consumed were monitored.
[12:00] Protein intake tiers.
[13:11] Were any other markers measured in bloodwork?
- A complete metabolic profile was ran on subjects.
[16:10] Participants were instructed to eat their protein first.
[17:42] Length of study and where there any metabolic changes?
- No metabolic markers showed change in response to amount of protein consumed.
[24:50] Meal frequency.
- Protein intake was advised to be distributed evenly throughout the day.
[27:23] Subjects had to be metabolically healthy.
- No diabetes, heart disease, etc.
[35:23] There was no real difference in groups in terms of protein synthetic response.
[39:18] Effective threshold of protein synthetic response.
- It is not the be all end all. Individuals can digest protein about that intake. The difference is that protein synthesis will not go any higher.
[41:47] Wouldn’t the lack of a caloric surplus hamper the anabolic process and confound some of the results?
- This study’s results more reflect what happens during what some would call “maintenance” intake.
[51:23] You become less efficient with protein utilization as you age.
[56:00] What was considered average intake of protein?
[56:40] Are there gender differences?
- It is more based on body weight.
[58:01] Takeaways from this study.
[59:40] BCAA are inferior to EAA in terms of muscle building.
[1:09:04] The story behind Inside Tracker.
[1:14:00] Blood glucose levels.
[1:19:00] It is important to retest in order to see how an intervention changes the whole picture.
[1:20:00] Privacy of the user’s data.
- All data is anonymized.
[1:23:26] Is anything new being added to the bloodwork?
