Summary

Today’s episode features some Good News and Feats of Strength, followed by a huge Research Roundup to get you all caught up on recent happenings in the world of exercise science and sports nutrition. Topics covered include optimal protein intake, essential amino acids, meal timing, lactate, relationships between sleep and hunger, and muscle memory. Greg also discusses a recent study suggesting that adding strength phases to your training may promote greater hypertrophy. This study has made the rounds on social media and been widely discussed in the evidence-based fitness world, but there are some important details to consider before drawing conclusions on the topic. Finally, to play them out, Eric and Greg discuss some major food controversies that have shaken Eric to his core.

Links

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Time Stamps

Intro/Announcements (0:01:00).

Good news: COVID vaccines, open science (0:04:12).

Feats of Strength (0:17:16).

Research Roundup (0:24:33).

Optimal Protein Intake (0:25:15).

Article discussed: Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials.

Essential Amino Acids (0:35:39).

Article discussed: Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding

Meal Timing (0:42:55).

Preceding a Hypertrophy Phase with a Strength Phase (0:52:22).

Article discussed: Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men.

Sleep and Hunger (1:13:45).

Article discussed: Caloric and Macronutrient Intake and Meal Timing Responses to Repeated Sleep Restriction Exposures Separated by Varying Intervening Recovery Nights in Healthy Adults.

Lactate (1:22:23).

Muscle Memory (1:40:07).

Article discussed: Muscle memory: myonuclear accretion, maintenance, morphology, and miRNA levels with training and detraining in adult mice.

To Play Us Out: Major food conspiracies (1:49:15).

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