madman
Super Moderator
Dr. Glenn McConell chats with Professor Stuart Phillips from McMaster University in Canada. He is the world's expert on protein needs for optimal muscle mass with exercise. We discussed gaining muscle to combat losing muscle. The discussion centered around resistance training, dietary protein needs, the need for protein from meat, the timing of protein intake, the need for protein supplements and protein needs with aging. Lots more. He has been very open to changing his views based on the data. An important, fun chat.
0:00. Introduction and Stuart’s research journey
7:50. Gaining muscle to combat losing muscle
10:35. Muscle mass loss with aging, the role of inactivity
12:30. Need to do both cardio and resistance training
14:43. Maximizing gains in muscle
18:25. Rating of perceived exertion to prescribe exercise
22:25. Muscular endurance vs aerobic endurance
26:20. Rugby: Big, fast, and fit. Jonah Lomu
27:55. Resistance training can increase running economy
29:08. Now believes no need for most athletes to eat extra protein
33:55. Aging results in anabolic resistance
35:40. Timing of protein intake is not important
36:35. Most don’t need protein supplements
40:10. Need other supplements? Creatine
44:28. Plant-based diets are sufficient for protein needs
47:20. Healthy vegan/vegetarian diets and health
49:08. Healthy vegan/vegetarian diets have sufficient protein
52:39. Unhealthy vegan/vegetarian diets
54:40. Protein synthesis rates vs long-term outcome
58:15. Can you outrun a bad diet?/issues with social media
1:04:44. Protein turnover and complementary proteins etc.
1:08:20. Genetic limit to muscle mass etc
1:10:15. Leucine, anabolic steroids, and protein synthesis
1:13:15. Are there adverse effects of protein? Protein restriction
1:17:00. Plant-based protein better for longevity
1:19:30. Rodent studies/ catabolic crisis etc
1:21:30. Why endurance athletes live longer than resistance athletes
1:23:04. High load vs low load and hypertrophy
1:24:32. Capillary blood flow and resistance training
1:25:55. Interference of strength and endurance training?
1:26:50. Takeaway messages
1:31:15. Outro (9 secs)
