Protein & Kidney Function; Cholesterol & Training Adaptations
Explicit content warning
11/05/20 • 133 min
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TIME STAMPS
Intro/Announcements (0:00:30).
Good news (0:02:33).
Feats of Strength (0:08:43).
Research Review: High-protein diets and kidney function (0:09:58).
Studies discussed:
- https://academic.oup.com/ndt/article/35/1/1/5614387
- https://academic.oup.com/ndt/article-abstract/35/1/98/5511599
- https://academic.oup.com/ndt/article/35/1/106/5320337
Research Review: Dietary cholesterol and training adaptations (0:48:57).
Studies discussed:
- https://pubmed.ncbi.nlm.nih.gov/32576297/
- https://pubmed.ncbi.nlm.nih.gov/28978542/
- https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.25.1_supplement.lb563
- https://journals.lww.com/acsm-msse/Fulltext/2007/05001/Effect_of_Dietary_Cholesterol_on_Muscle.1949.aspx
- https://link.springer.com/article/10.1007/s12603-009-0016-y
- https://academic.oup.com/biomedgerontology/article/62/10/1164/568431
Q&A (1:29:05).
Is there a simple way to judge if I'm gaining too much fat during a bulk? (1:29:14).
When we talk about CNS fatigue, what are we actually talking about mechanistically? Is there anything we can specifically do to improve CNS recovery? (1:41:52).
Rapid fire for Eric (1:55:56):
- Is there any benefit regarding creatine cycling?
- What's your take on supplementing with leucine at every meal to optimize MPS?
- Does the effect of citrulline malate decrease with continuous use?
- If you are supplementing with collagen to help repair soft tissue and possibly mitigate pain, do you think it would be beneficial to antagonize the problem areas during your workouts to elicit an inflammatory response?
- For body comp and performance purposes, what are your thoughts on “behavior based” dietary interventions, rather than focusing solely on macro targets?
- Should athletes focused on cutting weight in a caloric deficit be worried about micronutrient deficiency?
To play us out: Off-topic question (2:04:46).
Given how you both train, what’s the biggest animal you think you could fight with caveman technology and win?
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/.
To join in on the SBS conversation, check out our new Facebook group and subreddit.
Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity.
Subreddit: https://www.reddit.com/r/StrongerByScience/.
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS
Intro/Announcements (0:00:30).
Good news (0:02:33).
Feats of Strength (0:08:43).
Research Review: High-protein diets and kidney function (0:09:58).
Studies discussed:
- https://academic.oup.com/ndt/article/35/1/1/5614387
- https://academic.oup.com/ndt/article-abstract/35/1/98/5511599
- https://academic.oup.com/ndt/article/35/1/106/5320337
Research Review: Dietary cholesterol and training adaptations (0:48:57).
Studies discussed:
- https://pubmed.ncbi.nlm.nih.gov/32576297/
- https://pubmed.ncbi.nlm.nih.gov/28978542/
- https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.25.1_supplement.lb563
- https://journals.lww.com/acsm-msse/Fulltext/2007/05001/Effect_of_Dietary_Cholesterol_on_Muscle.1949.aspx
- https://link.springer.com/article/10.1007/s12603-009-0016-y
- https://academic.oup.com/biomedgerontology/article/62/10/1164/568431
Q&A (1:29:05).
Is there a simple way to judge if I'm gaining too much fat during a bulk? (1:29:14).
When we talk about CNS fatigue, what are we actually talking about mechanistically? Is there anything we can specifically do to improve CNS recovery? (1:41:52).
Rapid fire for Eric (1:55:56):
- Is there any benefit regarding creatine cycling?
- What's your take on supplementing with leucine at every meal to optimize MPS?
- Does the effect of citrulline malate decrease with continuous use?
- If you are supplementing with collagen to help repair soft tissue and possibly mitigate pain, do you think it would be beneficial to antagonize the problem areas during your workouts to elicit an inflammatory response?
- For body comp and performance purposes, what are your thoughts on “behavior based” dietary interventions, rather than focusing solely on macro targets?
- Should athletes focused on cutting weight in a caloric deficit be worried about micronutrient deficiency?
To play us out: Off-topic question (2:04:46).
Given how you both train, what’s the biggest animal you think you could fight with caveman technology and win?
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Previous Episode
Breakfast, Glycine, Muscle Knots, and Trigger Points
Season 3 pushes forward, and today’s episode is packed with information. The episode begins with some announcements, arguably good news, and feats of strength, followed by a couple quick research reviews about optimal breakfast composition to adequately fuel training and the potential applications of glycine supplementation for tendon and ligament adaptations. Then, Greg and Eric field listener questions about caffeine tolerance, muscle knots, trigger points, and more. To play us out, Greg shares some stunning revelations that will change the way you think about crabs.
If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/
To join in on the SBS conversation, check out our new Facebook group and subreddit.
Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity
Subreddit: https://www.reddit.com/r/StrongerByScience/
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS
Intro/Announcements, and a major correction (0:00:33).
Good news (0:01:55).
Selling Out (0:13:59).
Feats of Strength (0:21:35).
Research Review (0:26:29).
Optimal breakfast to fuel training (0:26:45)
Relevant studies:
https://pubmed.ncbi.nlm.nih.gov/30707135/.
https://pubmed.ncbi.nlm.nih.gov/32174286/.
https://pubmed.ncbi.nlm.nih.gov/32674691/.
Glycine supplementation for tendons and ligaments (0:42:23).
Relevant studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153947/.
https://pubmed.ncbi.nlm.nih.gov/20093739/.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371618/.
Q&A (1:01:57).
Ant-Man Wilks score revisited (1:02:01).
Can you rank cooking methods from best to worst in terms of how they impact micronutrient content? (1:03:57).
If strength/size gains come back relatively quickly after a cut, is there any benefit to cutting at a less conservative pace in order to spend a higher percentage of the year in a lean bulking phase? (1:07:43).
Is flywheel training good for hypertrophy? (1:20:23).
It is necessary to cycle caffeine for its ergogenic effects? (1:26:15).
Are muscle knots and trigger points “real” and worth caring about? (1:36:10).
To play us out: Crabs (1:44:40).
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Next Episode
Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery
If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/
To join in on the SBS conversation, check out our new Facebook group and subreddit.
Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity
Subreddit: https://www.reddit.com/r/StrongerByScience/
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS
Intro/Announcements (0:00:44).
Good News and Bad News (0:03:35).
Q&A (0:13:41).
Should people be worried about “anti-nutrients?” (0:13:46).
How can we re-sensitize our muscles to hypertrophy? (0:22:15).
How much water does the typical lifter need? Does timing of ingestion matter? Should water intake be reduced at night? (0:29:38).
Why is deadlifting considered more fatiguing than squatting? (0:44:22).
Do “altitude masks” enhance training adaptations? (0:54:41).
Studies discussed:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879455/.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338098/.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7444164/.
What are the risks and benefits of using nicotine to suppress appetite and increase energy? (1:08:17 ).
Does cortisol really impact body composition and fat storage? (1:27:28).
Research for further reading:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959161/.
Should people generally do minimalist, barbell-only warmups before their workouts? Are more extensive warmups a waste of time and energy? (1:34:24).
Will blood tests for an avid lifter or natural bodybuilder reveal any expected abnormalities? (1:40:37).
Studies discussed:
https://pubmed.ncbi.nlm.nih.gov/33105363/.
https://pubmed.ncbi.nlm.nih.gov/28119632/.
https://pubmed.ncbi.nlm.nih.gov/31134054/.
https://pubmed.ncbi.nlm.nih.gov/30837600/.
To Play Us Out: Replication in science (1:51:11).
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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