Mechanical Tension for Hypertrophy and Strategic Food Selection
The Stronger By Science Podcast
The Satiety Index Is a Great Piece of Research
The general pattern was that foods with, uh, low energy density, high fiber content, high water content lent themselves to greater satiety responses. So this was a great piece of research, but there was a shortcoming in the sense that this paper has low ecological validity. It's not very representative of real world eating scenarios because it's not very often that we say, ah, I think I'm going to sit down and have 240 calories of white bread.
Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely on social media).
After that, Eric presents a segment that’s all about food selection. As flexible dieting and “IIFYM” continue to gain popularity, it’s indisputable that dieters can succeed using a virtually limitless variety of food sources, as long as they (approximately) hit their calorie or macro targets consistently. While it’s very true that dieters enjoy a great deal of flexibility in their food choices, this doesn’t mean that food source selection is irrelevant or inconsequential. In Eric’s segment, he discusses some evidence-based guidance for making food choices to facilitate a smoother dieting experience.
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TIME STAMPS
Intro/Announcements (0:00)
Shampoo versus conditioner (2:15)
Artificial intelligence for summarizing research (6:10)
What’s the primary mechanism of muscle hypertrophy? (16:01)
Confirmation bias (20:32)
Abstract and summary of new study by Hatanaka and Ishii (22:46)
Estimating the mechanical activation of fast twitch muscle fibers (27:47)
How validation studies work (31:33)
Exploring the equations used to estimate mechanical activation of fast twitch muscle fibers (34:30)
Implications of the model used by Hatanaka and Ishii (41:18)
Comparing and contrasting with longitudinal data (48:07)
Conclusions (50:28)
Flexible dieting and “IIFYM” work, but specific food selection still matters (58:25)
Regulation of food intake (1:05:24)
The satiety index (1:15:53)
Effect Of Different Food Groups On Energy Intake Within And Between Individuals (1:18:43)
Some key food characteristics to consider (1:28:10)
- Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake
- Texture-based differences in eating rate influence energy intake for minimally processed and ultra-processed meals
- Time to revisit the passive overconsumption hypothesis? Humans show sensitivity to calories in energy-rich meals
Practical applications (1:32:10)
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- 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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