Q&A: Protein Overfeeding, Individualizing Training, and Strength Changes During Weight Loss
Explicit content warning
02/10/22 • 73 min
1 Listener
In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom.
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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)
Can extra calories from protein be stored as fat? (1:33)
- The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
- Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training
- Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial
Why do I feel more aches and pains during a deload compared to a typical training week? (17:43)
Does ashwagandha improve performance? (26:50)
How has Greg’s weight loss impacted his strength? (40:31)
Is interval training better than steady state cardio for body composition purposes? (46:25)
- Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
- Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis
Have there been attempts to quantify the benefits associated with personalizing/individualizing training programs? (54:25)
- Effectiveness of an Individualized Training Based on Force-Velocity Profiling during Jumping
- Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players
- Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects
- The influence of direct supervision of resistance training on strength performance
Eric clarifies one part of his ashwagandha answer (1:06:36)
To Play Us Out: Unbelievable animal physiology (lifespan) (1:09:34)
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 ...
In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom.
SUPPORT THE PODCAST
Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Bulk Supplements
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)
Can extra calories from protein be stored as fat? (1:33)
- The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
- Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training
- Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial
Why do I feel more aches and pains during a deload compared to a typical training week? (17:43)
Does ashwagandha improve performance? (26:50)
How has Greg’s weight loss impacted his strength? (40:31)
Is interval training better than steady state cardio for body composition purposes? (46:25)
- Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
- Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis
Have there been attempts to quantify the benefits associated with personalizing/individualizing training programs? (54:25)
- Effectiveness of an Individualized Training Based on Force-Velocity Profiling during Jumping
- Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players
- Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects
- The influence of direct supervision of resistance training on strength performance
Eric clarifies one part of his ashwagandha answer (1:06:36)
To Play Us Out: Unbelievable animal physiology (lifespan) (1:09:34)
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 ...
Previous Episode
ATP Supplementation, Goal Alignment, Glycemic Index
We are officially back from winter break with a brand new schedule! We’ll be releasing episodes more frequently from this point forward, with new episodes posted every Thursday.
In today’s episode, Greg and Eric share some updates on their Road to the Stage and Road to Athens segments, which is followed by a discussion of some recent Feats of Strength. After that, Eric’s Research Review segment takes a deep dive into the research on ATP supplementation, and Greg briefly discusses a brand new Stronger By Science article about row variations. Next, Greg presents a Coach’s Corner segment that revisits the topic of goal setting with an in-depth discussion about how to set an effective superordinate goal, and how important it is to continuously maintain alignment throughout your entire goal hierarchy. Eric also answers a listener's question about carbohydrate sources and the glycemic index, and Greg and Eric close out the show by paying their respects to two remarkable people who recently passed away.
SUPPORT THE PODCAST
Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Bulk Supplements
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)
Road to the Stage / Road to Athens (2:39)
Feats of Strength (5:07)
- Krzysztof pulls 484.5kg, 1068lbs with straps
- Jamal Browner pulls 483kg/1065lbs with straps
- Danial Zamani 350kg(771lb) Bench Press in training
- Bill Gillespie Benches 1129 [ATWR]!
Research Review: ATP supplementation (12:33)
Studies discussed:
- Effects of oral ATP supplementation on anaerobic power and muscular strength
- Effects of a supplement designed to increase ATP levels on muscle strength, power output, and endurance
- Discrepancies in publications related to HMB-FA and ATP supplementation
- Interaction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Adenosine Triphosphate on Muscle Mass, Strength, and Power in Resistance Trained Individuals
- A Single Dose of Oral ATP Supplementation Improves Performance and Physiological Response During Lower Body Resistance Exercise in Recreational Resistance-Trained Males
- Dose Response of Acute ATP Supplementation on Strength Training Performance
SBS Article Discussion: Does Your Rowing Grip Actually Affect Back Development? (42:19)
Coach’s Corner: Goal alignment (44:00)
Q&A: Does the glycemic index matter? (1:02:09)
To Play Us Out: (In memoriam) Thich Nhat Hanh, Bud Jeffries (1:09:39)
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 Subreddi...
Next Episode
Energy Compensation, Interference Effect, Underestimating Supplements
In this week’s episode, Eric shares a research review with an updated perspective on the constrained energy expenditure model and compensation for calories burned during exercise. After that, Greg shares a research update on whether or not lifters need to worry about the interference effect when they add some cardio to their weekly routine. Finally, Greg and Eric discuss the possibility that we may be underestimating the effects of some fairly well-known dietary supplements, and share their thoughts on the NFL playoffs and Super Bowl.
SUPPORT THE PODCAST
Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Bulk Supplements
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)
Road to the Stage / Road to Athens (1:40)
Research Review: Energy balance influences compensation for calories burned during exercise (6:28)
Research Review: Revisiting concurrent training and the interference effect (32:00)
Bonus Segment: Are we underestimating the effects of certain supplements due to a lack of dose-response studies? (47:27)
To Play Us Out: The Super Bowl (1:05:15)
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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