Guest: Dr. Gianni Parise Ph.D
Resistance exercise training (RET) induces muscle hypertrophy that, when combined with co-temporal protein ingestion, is enhanced. However, fewer studies have been conducted when RET is combined with multi-ingredient supplements.
We aimed to determine the effect of a high-quality multi-ingredient nutritional supplement (SUPP) versus an isonitrogenous (lower protein quality), isoenergetic placebo (PL) on RET-induced gains in lean body mass (LBM), muscle thickness, and muscle cross-sectional area (CSA). We hypothesized that RET-induced gains in LBM and muscle CSA would be greater in SUPP versus PL.
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Show Notes:
New Study: The Effects Multi-Ingredient Supplements Have on Resistance Training + The Power of CGM
[5:44] Why do this study?
- There are several studies on individual ingredient supplements, supplement timing, etc.
- This study aimed to look at multiple ingredient supplements, specifically one that contains vitamin D, calcium, creatine, and whey protein.
[8:05] Study design.
- 26 subjects.
- One group went on supplement that contained 20 g whey, 2.5 g creatine, 300mg of calcium citrate, and 1000 iu vitamin D twice daily.
- The placebo group used collagen, which was isonitrogenous and isocaloric in supplementation
- 10 week duration.
- Whole body exercise routine four days per week.
[15:15] Why include calcium?
- It is important for strength, especially in older individuals.
- It supports the role of vitamin D in muscles.
[18:33] Subjects were instructed to not change their diet.
- They were also looked at just in the beginning and the end of the trial.
- Placebo group gained ~2 kg, and supplement group gained ~4 kg when tested by dexa.
[24:20] The intent was to find a cheap combination that people could assemble themselves.
[28:00] Practically speaking, this supplement doesn’t replace real food.
[39:30] Would higher dosing provide better results?
- Parise feels that more is almost never better.
[43:15] The problem with intermittent fasting.
- It is extremely important to break your fast in an appropriate way.
[45:17] Taking K2 with vitamin D.
[49:00] Monitoring potassium levels.
[58:10] Hyperplasia
[1:09:15] Continuous glucose monitors.
- It is important to know right when things start going wrong.
