Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
The Stronger By Science Podcast
The Effects of Foam Rolling on Performance and Recovery
There were two metaanalyses on foam rolling recently. One looked at performance and recovery, the other was range of motion. Foam rolling after exercise does seem to have a small but significant effect on acute post training strength. It's hard to know if that would actually equate to improve performance over 24, forty, eight, 72 hours post training. If it's something you want to include in your warm up and or cool down, go for it,. But don't expect like, night and day difference because of it.
Description: After opening the final episode of the season with a Good News segment, Greg & Eric make SBS Podcast history with the first ever prospective Feats of Strength segment. After that, Greg & Eric have an extensive Research Roundup segment in which they cover some brand new highlights from the freshly-updated Meta-Analysis Master List on StrongerByScience.com. That’s followed by a lengthy Q&A segment in which Greg & Eric try to answer as many training and nutrition questions as possible before the current season of the show comes to a close. Finally, they answer a couple of professional development questions for aspiring trainers and research interpreters To Play Them Out.
Summer break begins with the conclusion of this episode, but Greg & Eric will be back with regular episodes in the fall. In the meantime, keep an eye out for the bonus audio content that will be released throughout the summer.
To access the full Meta-Analysis Master List, you can go to https://www.strongerbyscience.com/master-list/.
If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa.
If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators.
If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/.
TIME STAMPS
Announcements (0:01:30).
Good news (0:02:13):
- Supreme court decision: employment discrimination for LGBTQ+ people ruled unconstitutional.
- Creative solution for library book delivery.
Feats of Strength: Prediction Edition (0:03:56).
Research Roundup: Meta-analysis update highlights (0:09:15).
Greg’s metas (0:11:01):
- The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. MacKenzie-Shalders et al. (2020).
- The Placebo and Nocebo effect on sports performance: A systematic review. Hurst et al. (2019).
- A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Wiewelhove et al. (2019).
- Acute Effects of Foam Rolling on Range of Motion in Healthy Adults: A Systematic Review with Multilevel Meta-analysis. Wilke et al. (2019).
- Is tDCS an Adjunct Ergogenic Resource for Improving Muscular Strength and Endurance Performance? A Systematic Review. Machado et al. (2019).
Eric’s metas (0:40:00):
- Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis. Trexler et al. (2019).
- Effects of vitamin C on oxidative stress, inflammation, muscle soreness, and strength following acute exercise: meta-analyses of randomized clinical trials. Righi et al. (2020).
- Effect of Betaine on Reducing Body Fat—A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Xiang et al. (2019).
- Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis. Grgic et al. (2020).
- The Effects of Alcohol Consumption on Recovery Following Resistance Exercise: A Systematic Review. Lakićević. (2019).
- The Effect of L-Carnitine Supplementation on Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Yarizadh et al. (2020).
- Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis. Viribay et al. (2020).
Q&A (1:14:18):
- Based on its mercury content, how much canned tuna can you eat on a weekly basis? (1:14:26). https://www.fda.gov/food/consumers/advice-about-eating-fish.
- Can I spread my training throughout the entire day instead of doing everything within a 60-90 minute “workout” period? (1:17:37).
- Does hypothalamic amenorrhea impact hypertrophy? If eating at maintenance (or in a caloric surplus), does hypothalamic amenorrhea still have a negative impact on hypertrophy and athletic performance?" (1:20:47).
- How should we approach kids/adolescents and resistance training? How young is too young? Are there additional safety concerns? (1:25:30). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532191/
Rapid fire Q&A for Eric (1:34:14):
- Is it likely that habitual intake of nitrate-rich vegetables can induce the same ergogenic benefits that highly-concentrated supplements can?
- L-citrulline dosing guidelines.
- What is the optimal speed for consumption of a protein bolus?
- Is there a link between high-protein diets and kidney stones?
- L-theanine: purpose and dosing guidelines.
Rapid fire Q&A for Greg (1:45:53):
- Lifting belts.
- Does acetylsalicylic acid (Aspirin) blunt hypertrophy or strength gains?
- Does being younger (16-19 years old) affect strength negatively?
- Categorizing lifters as “beginner,” “intermediate,” and beyond.
To play us out: professional development questions (2:00:48).
- I am a newly certified personal trainer, and I am planning to submit applications for personal trainer positions at commercial facilities in a couple weeks. How does a new trainer know when they are "ready" to take on clients?
- I'm a first year psychology student. We recently had a class on how to read research articles, and many course materials laid out processes that would take about 5-6 hours for every single paper. What is your process for reading research? Does this change when you’re trying to get acquainted with a whole new body of literature versus evaluating a single paper on a familiar topic?
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