In this podcast, PILLAR Head of Research Dr Dan Plews sits down with world leading Collagen expert Dr Keith Baar. Dr Baar received his PhD from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy.
Dr Baar is a Professor at the University of California, he a renowned scientist in the emerging field of molecular exercise physiology and is leading a team of researchers attempting to develop ways to improve muscle, tendon, and ligament function.
In this conversation, Prof. Keith Baar discusses his extensive research on molecular signaling, muscle growth, the intricacies of collagen supplementation and the role of connective tissues in athletic performance.
Takeaways
Molecular signaling plays a crucial role in muscle growth.
mTOR activation is essential for protein synthesis and muscle adaptation.
Connective tissues require specific training stimuli for optimal adaptation.
Collagen supplementation can support connective tissue health and performance.
Athletes often train too much without adequate recovery.
The balance between injury and adaptation is vital for performance.
Isometric training can enhance tendon integrity and strength.
Nutritional timing is important for maximizing training benefits.
Collagen is a unique protein that supports various tissues in the body.
Combining whey protein with collagen can enhance connective tissue synthesis. Taking collagen before training can enhance its benefits.
Timing of collagen intake is crucial for tendon health.
Research on collagen and tendon adaptation is ongoing.
Exercise type influences collagen synthesis effectiveness.
Collagen should ideally come from skin-based sources.
Daily collagen intake should be consistent for best results.
Caffeine can inhibit collagen synthesis if consumed in excess.
Training should focus on long-term adaptation, not just immediate performance.
Vitamin C is essential for effective collagen synthesis.
Future research may yield vegan collagen alternatives.
Chapters
00:00 Introduction to Molecular Signaling in Performance
07:03 Understanding Muscle Growth and mTOR Activation
14:04 The Role of Connective Tissues in Athletic Performance
22:07 Exploring Collagen and Its Impact on Athletes
38:29 Optimizing Collagen Supplementation Timing
39:58 Research on Collagen and Tendon Health
40:42 Challenges in Collagen Studies
41:49 Exercise Modality and Collagen Synthesis
43:47 Choosing the Right Collagen Source
44:17 Daily Collagen Intake Strategies
45:52 Caffeine's Impact on Collagen Synthesis
47:35 Training for Long-Term Adaptation
51:20 The Role of Vitamin C in Collagen Synthesis
56:50 Types of Collagen and Their Efficacy
01:01:40 Future of Vegan Collagen Sources
Gatorade paper - Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments: https://pmc.ncbi.nlm.nih.gov/articles/PMC5371618/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
Tiktok: https://www.tiktok.com/@pillarperformance
STRAVA: https://www.strava.com/clubs/1108245
Podcast: https://podcasters.spotify.com/pod/show/pillarperformance
