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
@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.
@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.
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.
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.
Do complementary plant proteins enhance muscle protein synthesis? ๐ฑ๐
This new study recruited physically active young adults to consume eitherโฆ
๐ฝ๏ธ Beans + rice meal (20 g protein, 114 g carbohydrate) (COMP)
๐ฅค An isolated nutrient drink containing the exact same amino acids, carbohydrate, fat and fibre as the meal (ISO)
โฆimmediately after resistance exercise ๐๏ธโโ๏ธ
Muscle protein synthesis responses were analysed during the recovery period ๐
Results ๐
๐ Both COMP and ISO increased muscle protein synthesis above baseline but did not differ between conditions
โ ๏ธ Despite containing 20g protein, plasma amino acids fell during the recovery period in both conditions
๐ Leucine concentrations were also lower in the COMP vs ISO condition
๐จ 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) ๐
The findings do not suggest plant-based diets cannot support muscle growth ๐
Rather, they suggest that a modest 20 g whole-food plant meal may not be enough to optimise post-exercise anabolic responses โ ๏ธ
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 โ
Reference:
https://t.co/3tg5bypSUU
Subscribe to Performance Nutrition Digest FREE to receive your daily study breakdown, straight to your inbox or via the Substack app ๐ฅ
https://t.co/kPsQssm5ut
Performance Nutrition Digest is powered by Healthspan Eliteโก๏ธ
https://t.co/V0YqjzPGsK
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.
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.
@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.
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.
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
@AnnaNikolo@TalbertsirhC Of course ๐ช๐ช. 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 ๐๐
@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.
@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.
@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 ๐ช๐ช๐.
@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
@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 ๐ช๐ช๐.
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.
@ziggibson@ProfTimNoakes Thank you Alan, honored to have achieved the quote of the week status โ๏ธ๐. Even better if it helps someone get out of the trenches ๐.
@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.
@BenjaminYeezus Words of wisdom Benjamin ๐ช๐ช. 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 ๐ช๐ช