How Do I Optimize My Training for Type Two Fibres?

To begin today’s episode, Greg and Eric clear the air and provide some updates about the recent chaos within the Stronger By Science Cinematic Universe. After that, Greg shares some Feats of Strength, followed by a Q&A segment. Topics covered include scaling protein recommendations to various body size metrics, how muscle fiber types should (or should not) impact your approach to training, how concerned we should (or should not) be about a new study linking artificial sweeteners to increased risk of cancer, and the health-related risks and benefits associated with dietary nitrate intake. To close out the show, Eric shares some stuff he learned about at the beach.

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TIME STAMPS

Intro/Announcements (0:00)

Feats of Strength (7:50)

• Danny Grigsby – Deadlift
• Jesus Olivares – Total
• Tiffany Chapon
• Noémie Allabert

Q&A (14:05)

How do protein requirements scale for people of differing body size and body composition? (14:13)

• The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein
• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
• Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance
• Protein to Maximize Whole-Body Anabolism in Resistance-trained Females after Exercise

How much can muscle fiber type vary between individuals? What factors determine or influence an individual’s fiber type distribution? How can an individual determine their approximate fiber type ratio for a given muscle, and how would this influence their approach to training? (40:56)

How concerned should we be about a new study linking artificial sweeteners to increased risk of cancer? (58:24)

• Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study
• Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort

Aside from performance, what are the health-related risks and benefits associated with dietary nitrate intake? Do the risks and benefits differ when comparing nitrate-rich vegetables to cured meats containing nitrate? (1:19:35)

• Inorganic nitrite and nitrate: evidence to support consideration as dietary nutrients
• Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis

To Play Us Out: Stuff Eric learned about at the beach (1:33:14)

• Graveyard of the Atlantic
• Roanoke Colony
• Wright brothers

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