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Tag: amino acids

High-Protein Diets: More Than a Tool for Athletes? Older Adults

Posted on March 26, 2021March 30, 2021 by mikemurray

With growing older population, sarcopenia is becoming a serious global public health problem. In this article, we cover nutritional strategies to mitigate declines in skeletal muscle mass and muscular strength with aging.

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RSS The Muscle Memoirs Podcast

  • #76 Dr. John Speakman - The Evolution of Body Fatness April 9, 2021
  • #75 Dr. Grant Tinsley - Intermittent Fasting for Health & Performance April 2, 2021
  • #74 Prof. Elliot Berry - Obesity — Whose Responsibility? March 26, 2021
  • #73 Dr. Scott Forbes - Creatine March 19, 2021
  • How to Tackle the Obesity Epidemic March 17, 2021
  • #72 Dr. Gabrielle Fundaro - Gut Health March 12, 2021
  • #71 Dr. Jamie Tartar - Consequences of Chronic Sleep Restriction March 5, 2021

Check Out the Video for the Latest Muscle Memoirs Episode!

https://www.youtube.com/watch?v=830-lZqTnO0&t=0s

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Mike Murray, RDN, LDN, CISSN
Females are not simply smaller males. There are di Females are not simply smaller males. There are distinct physiological differences between the sexes, which has implications for specific nutrition strategies to maximize performance, recovery, and body composition. 
 
Over the course of the menstrual cycle, women may have different caloric and macronutrient needs due to fluctuations in sex hormones, substrate reliance, and increased energy demand during exercise. 
 
These details are pertinent because women exercise and compete in every phase of their cycle and may be able to optimize their diet based on these influences. 
 
A regular menstrual cycle lasts 28 days on average and consists of two main phases:  follicular and luteal. 
 
Based on divergent concentrations in estrogen and progesterone, unique dietary interventions for each phase may be efficacious.  
 
Most notably, resting energy expenditure may increase by 2.5-11.5% during the luteal phase. Increased appetite and cravings tend to be reported during this period as well. 
 
Other unique features of the luteal phase include increased sensitivity to lipoprotein lipase and increased human growth hormone due to elevated estrogen levels.  
 
Also, sex hormones peak during the mid-luteal phase, which corresponds with a rise in protein oxidation at rest and during exercise.  
 
Together, these changes indicate greater energy needs, and additional emphasis should be placed on dietary fat and protein intake during the luteal phase to meet increased substrate reliance demands. 
 
In comparison, the follicular phase is characterized by increased rates of carbohydrate oxidation, which may suggest improved effects of peri-workout carbohydrate feeding, and loading in the days leading up to competition.  
 
Physiological rationale strongly supports sex-specific nutritional recommendations. However, there is a lack of intervention trials examining the utility of tailored methods for women.  
 
It’s unlikely that these nuances will dramatically alter outcomes in the general population, but the calculated implementation of these variables may provide the competitive edge that athletes are looking for.
Training and nutrition strategies to promote muscl Training and nutrition strategies to promote muscle hypertrophy:    
 
“Perform at least 10 sets per muscle group per week split into a frequency of about twice per week. Select a main horizontal push and pull, vertical push and pull, squat pattern, and hip hinge, and fill in the gaps with a few isolation movements. Finish most sets with a couple of reps in reserve, and use muscular failure sparingly.”   
 
“Consume a small to moderate energy surplus in the form of a high-carbohydrate high-protein diet. Protein intake should fall somewhere in the range of 1.6-2.2 g/kg/day and the timing and distribution of intake doesn’t really matter.”    
 
This is more or less the standard advice you can find parroted by the average practitioner in the evidence-based fitness industry. There’s nothing wrong with any of it, but it’s far from complete.    
 
The above guidelines may be sufficient for the late-stage beginner to early intermediate to make some gains, but do you really think an intervention to maximize results can be summed up in a few sentences?    
 
These basic recommendations fail to account for numerous critical factors.    
 
Training: execution, exercise selection, tempo, rest intervals, recoverability, weak points (e.g., asymmetries, lagging muscle groups, conditioning), and periodization: the manipulation of variables over time.   
 
Nutrition: micronutrient adequacy, digestion, meal frequency, nutrient timing and macronutrient distribution based on individual biomarkers, and the potential role of supplementation to either cover insufficiencies or provide an ergogenic effect.   
 
Overall, proper application of these nuances can expedite progress, leading to the achievement of a goal in less time with less effort.   
 
In the advanced, these details can be the difference between making a little vs. no progress. They may also turn the clock back and revamp the rate of progress as there are many who have been “lifting hard” and “eating well” for years, but their program is far from optimal.   
 
Context is always key. The complexity of the intervention will be dependent on the needs of the individual, and anything simpler will compromise the outcome.
In this episode of The Muscle Memoirs Podcast, I a In this episode of The Muscle Memoirs Podcast, I am joined by Dr. John Speakman to discuss the evolution of body fatness. We cover if there is an evolutionary advantage to obesity, different models of body weight regulation, human predisposition to sedentary behavior, and more.   
  
Timestamps  
00:00 Introduction  
02:50 From an evolutionary perspective, why would humans possess the capacity to become severely obese?  
07:30 Shortcomings of the thrifty gene hypothesis   
15:10 Limitations of the set point and settling point models  
24:20 Dual-intervention point model  
28:50 Predation risk  
36:45 The critical role of the brain in understanding obesity   
41:15 Genetics vs. environment in the development of obesity  
44:15 It's not just willpower  
47:25 Human proclivity to sedentary behavior: an evolutionary perspective  
50:35 How do we motivate the public to become more physically active?
Increase muscle mass to improve metabolic health 💪 
 
Many observational studies have reported an inverse association between skeletal muscle mass and the risk of insulin resistance and metabolic syndrome. 
 
Generally, the more relative skeletal muscle mass (fat-free mass divided by height in meters squared) an individual has, the healthier they are.  
 
In the context of the general population, there does not appear to be a point of diminishing returns. 
 
“Increases in muscle mass above even average levels were associated with additional protection against insulin resistance and prediabetes” (PMID: 21778224). 
 
“In the present study, as a continuous variable, there was a significant decreased risk of metabolic syndrome by 11% per percent increase in skeletal muscle mass index over a year” (PMID: 29402279). 
 
“A 1% increase in the relative lean body mass decreased the risk of MetS by 19-21%, and a 1% increase in the relative appendicular skeletal muscle mass reduced the risk of MetS by approximately 38%.” (PMID: 33668451). 
 
Skeletal muscle is essential for glucose clearance. It is the chief site of insulin-mediated glucose utilization and is responsible for up to 80% of postprandial uptake. 
 
Skeletal muscle is also an endocrine organ. It produces and releases myokines, which work in a hormone-like fashion and exert specific effects on distant organs.  
 
It is thought that these myokines counteract the harmful effects of proinflammatory adipokines and mediate the protective effects of exercise (PMID: 22473333). 
 
The benefits of resistance exercise are unique and cannot be replicated by other forms of activity.  
 
Similar to getting your daily dose of vegetables, you might not love it, but if you’re serious about living a long, healthy life, resistance exercise should be a staple component of your lifestyle.  
 
Its effects bolster metabolic health, preserve physical function with aging, and decrease the risk of mortality (PMID: 33437985).
In the latest installment of the Hammer Away Newsl In the latest installment of the Hammer Away Newsletter, we covered the main points from a newly published systematic review by @marie_spreckley , which examined the accounts of individuals who have achieved sustained weight loss.    
   
Equally important, if not more, the article also synthesized the experiences of individuals who did not manage to achieve sustained weight loss. The most consistently reported barriers are listed below.   
   
🔨Found it hard to prioritize tracking their intake and dedicating time to exercise.   
   
🔨Frequently cited turning to emotional eating during stressful situations or due to boredom   
   
🔨Highlighted a lack of planning as counterproductive   
   
🔨Found it challenging to resist urges and temptations   
   
🔨Some found it hard to put their weight loss above the needs and wishes of their peers and gave in to social pressure.   
   
🔨Weight fluctuations and everyday stressors consistently decreased motivation   
   
🔨Not being able to maintain weight loss negatively impacted self-esteem, sometimes leading to binge eating   
   
In tandem with utilizing strategies that have been consistently shown to augment weight loss maintenance success, it's pivotal to be aware of the strongest deterrents to this process and have safeguards in place.    
   
If you’re interested in learning more about the behavioral aspects of weight loss maintenance and how to develop a winning strategy to accomplish this feat, be sure to subscribe to the Hammer Away Newsletter to read the rest of the breakdown and receive future posts (link in bio).
In this episode of The Muscle Memoirs podcast, I a In this episode of The Muscle Memoirs podcast, I am joined by Dr. Grant Tinsley to discuss the ins and outs of intermittent fasting. Ultimately, we aim to answer: does intermittent fasting have unique effects on health, body composition, and performance, or is it simply a practical way to eat for many people? 
 
Timestamps 
00:00 Introduction 
02:00 Definitions 
04:00 Does intermittent fasting offer unique health benefits independent of changes in body weight? 
08:50 Early time-restricted eating 
10:00 Potential benefits of consuming the majority of calories earlier in the day 
12:15 Autophagy and changes in substrate utilization 
18:05 Is breakfast the most important meal of the day? 
23:00 Meal frequency considerations: one meal per day  
28:21 After a day of fasting, do people typically compensate for the energy deficit produced? 
32:45 Suppressed appetite following fasting? 
35:40 How does fasted training affect endurance performance? 
38:30 New research: skipping breakfast compromises evening endurance exercise performance? 
42:40 The impact of skipping breakfast on resistance exercise performance 
44:40 If we equate for total calories, do you think skipping breakfast would negatively affect evening resistance exercise performance? 
46:40 Potential limitations of time-restricted eating for physique athletes
A quote that caught my eye from the article "Faste A quote that caught my eye from the article "Fasted Versus Nonfasted Aerobic Exercise on Body Composition: Considerations for Physique Athletes" by @doctorgfit and @christopher.barakat 
 
Thankful to have scientists in the field who are just as passionate about the practice 🔬💪.
New article over at hammerawayfitness.com Continu New article over at hammerawayfitness.com

Continuing with the theme of the importance of protein intake for specific populations other than athletes, part two of this series covers benefits and recommendations for older adults. 

Aging is characterized by a decline in skeletal muscle mass and a loss of muscular strength collectively termed “sarcopenia.” 

The best tools available to attenuate the rate of loss over time are a high-protein diet and physical activity.

The article provides a comprehensive breakdown of the research examining the impact of total daily protein intake, dose per meal, distribution, and type on skeletal muscle mass, muscular strength, and physical function in older adults.

It also dives into the efficacy of a few different supplements. 

Check it out and learn how to maintain your gains for a lifetime (link in bio).
I used to have a fixation with barbells.     D I used to have a fixation with barbells.  
 
Due to the abundance of anecdotes from others in the industry, I believed they possessed magical properties and barbell exercises were necessary to maximize muscle growth. 
 
Even though common movements like barbell rows and flat and incline presses felt lousy, I battled through them. 
 
At the time, I didn’t understand why these exercises are suboptimal for muscle hypertrophy. All I had were sensations to base my position on.  
 
I deemed this evidence to be insufficient and ended up mimicking the practices of others who were a combination of bigger, stronger, and/or more experienced than me for several years. 
 
I then became [an adult] more educated in the disciplines of exercise science. With the ability to reason through why some exercises are superior to others to accomplish certain objectives, I had the confidence to remove virtually all of the staples the bros swear by. 
 
I now rarely program barbell movements (I will incorporate them out of necessity due to access to limited equipment) with the exception of Romanian deadlifts. 
 
The barbell has many shortcomings. The resistance profile it offers is often inferior (depending on the goal) to similar machine exercises. 
 
Also, a fixed grip and arm path doesn’t fit the structure and mobility limitations of most people. As a consequence, a barbell is pretty much never the best tool available to target a specific muscle. 
 
Similar to the topic of RPE/RIR, people will look at posts like this and think that the above points are unnecessary. They might retort that athletes from earlier generations (who had to rely on barbells) didn’t seem to have much of an issue putting on muscle. 
 
Sure, but could they have been even better if they utilized the scientific principles of exercise we know today? I say probably.
In this episode of The Muscle Memoirs Podcast, I a In this episode of The Muscle Memoirs Podcast, I am joined by Professor Elliot Berry to discuss the ongoing obesity epidemic. We discuss obesity risk factors, the difficulty of weight loss maintenance, balancing weight stigma and personal responsibility, and potential interventions to attenuate the crisis.  
 
Timestamps 
00:00 Introduction 
02:50 Obesity - whose responsibility? 
10:00 The role of genetics and environment in obesity 
12:25 The secret of Pharaoh's cows - metabolic efficiency 
20:10 The difficulty of maintaining weight loss in the long-term 
23:35 Is there an element of choice to obesity? 
27:30 Weight stigma vs. concern for public health 
31:15 Fat and fit is better than lean and lazy 
33:55 Public health, the value of nutrition education, parenting, and other factors to consider in the development of obesity 
47:52 Traffic light food labeling system 
53:00 Taxing SSB and ultra-processed food 
58:20 Summary
How often should you train to failure? A hot topic How often should you train to failure? A hot topic, but a fruitless question.  
  
Firstly, a definition is important, and failure has been defined in a variety of ways (PMID: 28044366).  
  
It may be referred to as the point once the trainee determines they could not complete another rep if attempted, but this lacks objectivity.  
  
It’s essential to actually attempt and fail to complete a rep.  
  
I think it’s also important to consider the rationale for training to failure.  
  
Most proponents view it as a tool to maximize adaptations through complete muscular exhaustion, which further complicates matters.  
  
In this context, intensity techniques like partial reps or drop sets may be necessary to satisfy the criterion.  
  
Further, one exercise is unlikely to possess a resistance profile sufficient to completely exhaust a muscle group. Super sets may be needed to tax the entire range of motion and musculature.  
  
For example, squats generally overload the quads in the lengthened position. Due to the lack of tension in the shortened position, you would follow with leg extensions–which loads the rectus femoris as well–to achieve the desired effect.  
  
Based on the above, multiple terms seem necessary, such as volitional failure, failure, and extended failure.  
  
There are no hard and fast rules for training to failure. There are simply too many variables to consider (e.g., training stimulus, nutrition, training frequency, recovery, athlete psychology, experience/skill).  
  
Mind you, these variables should change over the course of a properly periodized macrocycle, making the desire for a black or white answer even more ludicrous.  
  
Should failure be used for every set of every exercise? Probably not. Should it only be used for the last set of each exercise? Not necessarily. Should it be exclusively reserved for the end of a training cycle? I don’t think so.
  
If anything good comes of this debate, I hope it’s that people start to take a hard look at their level of effort and realize–as evidenced by every shonen anime ever– there’s always more in the tank.
A thread on factors to consider during periods of A thread on factors to consider during periods of overfeeding in bodybuilders plus insight from people who are smarter than me.
In the most recent edition of the Hammer Away News In the most recent edition of the Hammer Away Newsletter, I cover the utility of strength phases for physique athletes. Below are some relevant quotes from the commentary. 
 
“In combination, these two findings demonstrate the beauty of periodization. It’s unnecessary to pursue every imaginable adaptation every training cycle (I would argue that doing so is detrimental for advanced athletes, but we’ll save that for another time). Proper periodization allows for the maintenance of one adaptation while prioritizing progress in another.” 
 
“So we have one study suggesting that a maximal strength phase is probably a good idea for boosting muscle hypertrophy, and another that really makes no point about whether or not a maximal strength phase should be included in the macrocycle, but rather, it doesn’t matter whether it precedes or follows a hypertrophy phase.” 
 
“I don’t think this study [Prestes et al., 2009] is similar enough to bunch it in with the other two. A single week of training in the 4-6 rep range probably isn’t sufficient to maximize adaptations (e.g., neurological efficiency), and thus, it wouldn’t augment performance in a moderate rep range.” 
 
“Dramatically shifting the stimulus to sets of 3-5 reps can provide a much-needed break and restore zeal for hypertrophy-oriented training. This positive mindset alone could make hypertrophy-oriented training more effective. Add on the aforementioned theoretical benefits and it’s a win win win.”
In this episode of The Muscle Memoirs Podcast, I a In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Scott Forbes to discuss the variety of unfamiliar benefits to be obtained from creatine supplementation.  
 
Timestamps 
00:00 Introduction 
03:30 Factors that influence responsiveness to creatine supplementation 
05:50 Brain creatine stores and utilization 
08:20 Does supplementing with creatine enhance cognitive function? 
12:20 Neurodegenerative disease & concussions 
15:40 Sarcopenia 
19:20 Role of creatine in inflammation & water retention 
21:00 Bone health 
25:20 Type 2 diabetes 
27:15 Dosing & timing 
30:00 Populations that should not supplement & safety for children
Understand that 80-90% of your training sessions w Understand that 80-90% of your training sessions will be unremarkable. 
 
Around 5-10% of your training sessions will be dreadful, and the other 5-10% exceptional, but get out of the mindset that every session needs to be the latter. 
 
One of the most powerful tools to facilitate your health, body composition, and performance is to get into the routine of punching the clock. 
 
Show up, put the work in, and get out, regardless of your background level of motivation.  
 
Acute fluctuations such as a missed meal or one poor night of sleep will not make or break your performance.  
 
Under unusual circumstances, resist the temptation to skip the gym, and don’t call an audible until you’re actually under the weight.  
 
You might be surprised to learn that these sessions often go better than expected. Other times, they will go exactly as you might predict, and that’s okay. Autoregulate and adjust load, volume, and/or effort accordingly. 
 
It’s better to invest a penny than nothing at all.
How do female powerlifters’ perceptions and expe How do female powerlifters’ perceptions and experiences of training and competing in a weight-class sport impact eating practices and body perceptions?   
   
In this study, one semi-structured interview was conducted with 17 British female powerlifters competing at either national or international level in the 47 to 72-kg weight classes.   
   
After analyzing the responses, four themes emerged ⬆️ 
   
It was found that weight-cutting and consequent disordered eating practices were accepted as the norm within a powerlifting culture in order to achieve the highest Wilks possible.    
   
The monitoring of calories and macronutrient intake was present in all narratives and tended to lead to guilt when calorie intake could not be precisely tracked, compensatory behaviors, and daily thoughts to be dominated by food and calories.   
   
A paradoxical relationship existed for many between social and sporting body norms. Athletes who strived to attain both ideals continued in their pursuit of strength and better performance but within the confines of their weight class, which led to continued disordered eating behaviors.   
   
For some, the pursuit of muscle mass and strength created a feeling of empowerment. It allowed them to view their bodies as having another purpose.   
   
One participant reported, “it’s much cooler to lift heavy stuff and go against the stereotype that females have to look a certain way or that females who lift look a certain way.”   
   
This is a beautiful revelation for many who start powerlifting and why I’m a huge advocate of the sport. Generally, I think it does a great job of promoting acceptance of a wide variety of body sizes.   
   
The value of an aesthetic body is displaced by performance goals, which can dramatically improve quality of life.   
   
However, these potential benefits were overshadowed by reports of disordered eating behavior and body image concerns, leading the authors to state, “our findings suggest that competing in powerlifting poses a mental health risk if careful consideration of weight-class is not taken into account.”
In this episode of The Muscle Memoirs Podcast, I a In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Gabrielle Fundaro to discuss a wide variety of topics within the realm of gut health.  We cover gastrointestinal symptoms, elimination diets, artificial sweeteners, and much more.  
 
Timestamps 
00:00 Introduction 
09:00 Are some individuals "intolerant" of fiber or are unable to achieve the recommended daily intake without experiencing gastrointestinal distress? 
13:30 Common errors when attempting to increase fiber intake 
16:15 Elimination diets (e.g., low FODMAP) 
23:35 Making sense of GI symptoms 
29:40 Relationship between the gut and the brain 
31:15 Food sensitivity/allergy tests 
35:40 Fiber intake for physique athletes 
45:25 Artificial sweeteners
In the context of the relatively young sciences of In the context of the relatively young sciences of nutrition and exercise, a healthy dose of rationalism can be useful to drive decision-making. Many questions remained to be answered and it’s not practical to wait around for an RCT to make the choice for you. 
 
In the absence of evidence, I think it’s fine to rely on the fundamentals of physiology, biochemistry, etc., to reason your way through whether or not an intervention is worth utilizing. For example, drinking alkaline water to regulate your body’s pH level is utter nonsense.  
 
With that being said, it seems most quacks in the industry strongly gravitate towards rationalism. In the face of empirical evidence to contradict their position, they’ll point out the common flaws of the study design (there are always limitations), and use scientific jargon to support their bias. 
 
For example, the collection of low-carb fanatics that claim carbs are responsible for the obesity epidemic will rely on mechanistic background (i.e., the function of insulin in the human body) to make their point, while ignoring controlled feeding studies that falsify their theory (PMID: 28193517 , PMID: 33479499).  
 
Without formal education in health sciences, it’s easy to believe that eliminating carbs is the ONLY answer to decrease your waistline when these sorts of statements are being made by MDs and PhDs. 
 
While the answer isn’t rationalism or empiricism (both are needed), I think most truly evidence-based practitioners lean towards the side of empiricism. Frankly, there are many things in the nutrition and exercise space that are plausible biologically but don’t pan out when tested. 
 
Overall, rationalism should be used to try and fill in the gaps in the evidence, but play second fiddle to empiricism.
Weight stigma is completely unjustifiable.     Weight stigma is completely unjustifiable.  
 
It’s not only outright despicable to shame someone based on their size, but it stems from a place of ignorance. It fails to account for the complex matrix of environmental, metabolic, and neuroendocrine factors that regulate body fatness. 
 
Of course, the environment plays a substantial role in the susceptibility to becoming obese. No one is obese during a famine despite their genetics. Similarly, obesity and metabolic disease are rare among hunter-gatherers and subsistence farmers. 
 
However, in an obesogenic environment, an individual’s risk is largely going to come down to their genetics, with other aspects of their upbringing playing a minor role.  
 
This is evidenced by research displaying that adopted children show much higher correlations in body fatness to their biological parents than to their foster parents.  
 
Similarly, twins raised apart show almost no correlation in body fatness to siblings they are raised with, but a high correlation to their other twin when monozygotic. 
 
Many weight-related genes are highly expressed in the hypothalamus, which suggests that obesity is largely driven via impairment of the appetite regulatory system. 
 
Individuals with obesity may possess reduced postprandial ghrelin suppression, delayed or reduced activity of anorexigenic hormones, decreased serotonin signaling, decreased dopaminergic signaling, etc.  
 
This translates into a voracious appetite, high sensitivity to food cues, low satiety responsiveness, and diminished reward sensations, driving overconsumption of palatable foods beyond homeostatic needs. 
 
Basically, by virtue of their genetic blueprint, these individuals will naturally eat more than someone with a predisposition for leanness to experience the same level of satisfaction. 
 
This indicates that human food intake is not an entirely voluntarily controllable phenomenon but one driven by powerful biological signals from relatively primitive brain areas. 
 
To combat weight stigma, remove the morality of obesity, and promote acceptance of an assortment of body sizes, it is critical to understand these facts.
In today's episode of The Muscle Memoirs Podcast, In today's episode of The Muscle Memoirs Podcast, I am joined by Dr. Jamie Tartar to discuss chronic sleep restriction and its effects on energy intake, cravings, insulin sensitivity, and the gut microbiome. We also cover sleep hygiene practices.  
 
Head over to @societyforneurosports to sign-up for the upcoming annual conference! 
 
Timestamps 
00:00 Introduction 
03:38 Long-term consequences of poor sleep 
04:41 How much sleep do you need? 
07:15 How does chronic sleep restriction impact energy intake and cravings? 
11:55 Impact of sleep loss on risky behavior, attention, and emotional stability 
14:45 The importance of sleep for body composition outcomes 
18:15 Sleep extension 
19:30 Inadequate sleep negatively influences the gut microbiome or poor gut microbiome health compromises sleep? 
28:17 Can you make up for the sleep debt accrued during the week on the weekend? 
30:30 Can you make up for an insufficient night of sleep with a nap? 
32:40 Invest in your sleep 
34:35 Is exercising at night detrimental to sleep? 
36:55 Which sleep hygiene practices are the most valuable or underutilized?
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