#35 - Gaining muscle to combat losing muscle with Dr Stuart Phillips
Inside Exercise
How to Maximize Your Gains
I think we do need to talk about how to maximize your gains, I guess. People are going to be interested in that. But again, as you said, the main thing we want to do is get people to do exercise. That's the difficult one because, in some ways, you just want to keep it simple.
Dr Glenn McConell chats with Professor Stuart Phillips from McMaster University in Canada. He is the world 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, whether need 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, 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)
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).
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