Strength By Fitness

Coach, and Personal trainer. Health, fitness, nutrition, and recovery @ Strength By Fitness. Read an article, get coached, train well.

[Strength By Fitness @StrengthbyMike]

Weekend Reading.

What is your resistance training focus? Strength & performance, health, or is it hypertrophy?

And what should it be, if it even matters?

Medium.

https://t.co/3CbA6yeaAf

Our website.

https://t.co/CstXL5vpHJ

[Strength By Fitness @StrengthbyMike]

@Devsthetix 100%. Tons of people have built big muscular, and very strong bodies without steroids. Its a lot slower, and requires food, rest, exercise, sleep and recovery to be dialed in better. And it wont make you look like a Olympia bodybuilder. But you can pack on ~20kg over 20 years.

[Strength By Fitness @StrengthbyMike]

@Devsthetix 100%. Tons of people have built big muscular, and very strong bodies without steroids. Its a lot slower, and requires food, rest, exercise, sleep and recovery to be dialed in better. And it wont make you look like a Olympia bodybuilder. But you can pack on ~20kg over 20 years.

[Strength By Fitness @StrengthbyMike]

Not to mention that we also know that post-workout protein synthesis increase further, and stay elevated for longer, the more protein you consume.

At least up to 100g of protein, possibly even more.

So there is no good reason to limit yourself to 20g post-workout.

[Strength By Fitness @StrengthbyMike]

Some scientists clearly do not look at the research that came before.

"a modest 20 g whole-food plant meal may not be enough to optimise post-exercise anabolic responses".

We have known for decades that PB p/day needs to be higher than omnivore P to achieve the same outcome.

[Tom Coughlin @tecoughlin]

Do complementary plant proteins enhance muscle protein synthesis? 🌱🔍

This new study recruited physically active young adults to consume either…

🍽️ Beans + rice meal (20 g protein, 114 g carbohydrate) (COMP)

🥤 An isolated nutrient drink containing the exact same amino acids, carbohydrate, fat and fibre as the meal (ISO)

…immediately after resistance exercise 🏋️‍♂️

Muscle protein synthesis responses were analysed during the recovery period 📈

Results 📊

📈 Both COMP and ISO increased muscle protein synthesis above baseline but did not differ between conditions

⚠️ Despite containing 20g protein, plasma amino acids fell during the recovery period in both conditions

📉 Leucine concentrations were also lower in the COMP vs ISO condition

🚨 Indicating that the whole-food matrix, fibre content and large carbohydrate load may have slowed digestion and reduced amino acid availability

In exploratory analysis, pork protein significantly outperformed both plant proteins conditions (by almost double) 🍖

The findings do not suggest plant-based diets cannot support muscle growth 👈

Rather, they suggest that a modest 20 g whole-food plant meal may not be enough to optimise post-exercise anabolic responses ⚠️

For those following plant-based diets, focusing on total protein intake and leucine-rich protein sources is likely more important than simply combining complementary proteins ✅

Reference:

https://t.co/3tg5bypSUU

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[Strength By Fitness @StrengthbyMike]

@Mower20101 Ok my man, we will just agree to disagree 💪💪☕️. Enjoy your week James

[Strength By Fitness @StrengthbyMike]

Agreed, sadly, it needs to be kept on repeat since a ton of obese and overweight people in the world keep being told to diet first and strength train later. And that's just time and energy being spent with half as good outcomes as it could have been, both health & fitness wise.

[Dr. Gabrielle Lyon @drgabriellelyon]

Dieting without protein and resistance training does not produce just fat loss. It also leads to muscle loss. Skeletal muscle is metabolically expensive tissue, and without adequate protein intake and mechanical stimulus, the body has no physiological reason to preserve it during a caloric deficit. The weight comes off the scale, but a meaningful portion of it is lean mass, not fat. That distinction matters enormously for long-term metabolic health, glucose regulation, and body composition outcomes over time. If your diet protocol does not center protein and resistance training, you are not improving your health. You are eroding the tissue that sustains it.

[Strength By Fitness @StrengthbyMike]

@Mower20101 Having more type 2 fibers from exercise does not cause, in any way, higher levels of body fat.

True, some who chase high absolute strength PRs might choose to be a bit higher on body fat. But thats a choice. More type 2 fibers make it easier to be lean, if anything.

[Strength By Fitness @StrengthbyMike]

Pick up one year of membership at Strength By Fitness with unlimited access to all of our member articles and recipes for the entire year.

Only 9US$.

[Strength By Fitness @StrengthbyMike]

New Public Recipe | Strength By Fitness.

Protein-rich, higher-SPC pasta, potato, and broccoli stew from Strength By Fitness. Rich & indulgent, tasty, healthy, and fitness-friendly.

[Strength By Fitness @StrengthbyMike]

Nutrients: around 165 grams of protein, a super high 66 to 80 SPC range, and 131 grams of fiber from a stew that could be your daily all-year-round driver.

https://t.co/GGW8bxGrTs

[Strength By Fitness @StrengthbyMike]

@AnnaNikolo @TalbertsirhC Of course 💪💪. Something beats nothing by a wide margin.

So any positive changes we make to any health related big pillars ( food, exercise, sleep & such ) will provide many good outcomes even in the absence of more big pillars.

Better food habits is a great pillar 👊👊

[Strength By Fitness @StrengthbyMike]

@AnnaNikolo @TalbertsirhC Potato, potatoes. Reality is that either one ( whatever anyone would choose ) can never ever replace the benefits of the other. They improve health in overlapping but different & synergestic ways.

So, do both. The 1 vs 1 conversation is just a chicken or the egg situation.

[Strength By Fitness @StrengthbyMike]

@Mower20101 Since exercise improves a vast array of health outcomes & strength training drastically improves metabolic health.

Any form of fat loss (GLP-1 or not ) becomes much better & healthier if you lift weights. With no downsides in any form for any overweight/obese person whatsoever.

[Strength By Fitness @StrengthbyMike]

@TalbertsirhC Good food habits are great, as are great exercise habits. But on their respective own, they only solve half the equation. And that is why everyone always benefit much more from doing both than either can ever provide on their own 💪💪🏆.

[Strength By Fitness @StrengthbyMike]

@TalbertsirhC You cant eat your way to more strength, more lean mass, more explosive movements, higher absolute strength, or a high level of endurance, or sprint speed without weekly exercise. + Exercise adds additional health benefits food never will on its own.

Both are much better than 1

[Strength By Fitness @StrengthbyMike]

@TalbertsirhC Good food habits are great, as are great exercise habits. But on their respective own, they only solve half the equation. And that is why everyone always benefit much more from doing both than either can ever provide on their own 💪💪🏆.

[Strength By Fitness @StrengthbyMike]

@sugarliberated you must not be paying attention at all, and that's ok 👊👊☕️.

[Strength By Fitness @StrengthbyMike]

This is sadly what happens when otherwise intelligent people get stuck in ideological trenches instead of allowing scientific curiosity & unbiased facts guide them.

Tim Noakes continues to bump into the trees he no longer sees for the solitary leaf he wants to find.

[Renato Dumbra @renedumbra]

@ProfTimNoakes @ValMThatcher Well, are pasta and potatoes keto?
And is pap (cornmeal porridge) considered low-carb?

[Strength By Fitness @StrengthbyMike]

@ziggibson @ProfTimNoakes Thank you Alan, honored to have achieved the quote of the week status ☕️👊. Even better if it helps someone get out of the trenches 😄.

[Strength By Fitness @StrengthbyMike]

@ProfTimNoakes None of that changes that the man was clearly not competing, or training as a low-carb person.

[Strength By Fitness @StrengthbyMike]

@ProfTimNoakes No ridicule at all Tim. I happen to love science, facts, fitness and coaching. And of course, poor people have less food options, no arguments from anyone on that, I hope. Neither will you ever see me say that protein is bad, in fact I am a big proponent of high-protein.

[Strength By Fitness @StrengthbyMike]

@BenjaminYeezus Words of wisdom Benjamin 💪💪. Sadly for that girl she looks way more skinny sedentary than toned fit, and that of course ties back to your excellent post. Bad habits create bad outcomes 💪💪