Individual Responses to Training and Protein Quality
The Stronger By Science Podcast
Plant Based Protein Sources Can Be Categorized Based on Essential Amino Acids
A lot of people say, whe i'm a vegan, so i can't really lean on that assurance that i have some animal based protein coming into the diet. A when you look at a plant based protein sources, we cancategorize them in a very convenient and efficient way. There's a group of proteins that are missing thrianine and lycene. So what you're trying to do is mix and match these groups a little bit. It doesn't have to be perfectly done.
It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets.
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TIME STAMPS
Intro/Announcements (0:00)
Greg’s segment: Individual responses versus group responses in resistance training (10:25)
The importance of assessing individual-level responses (12:43)
Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women. (17:40)
Broader discussion of individual-level responses and variation from person-to-person (24:19)
What has worked atypically well for Greg and Eric? (33:06)
Eric’s segment: protein quality (40:40)
When you think about consuming raw eggs, what comes to mind? (40:46)
Overview of protein quality (47:47)
Digestibility of raw versus cooked eggs (49:24)
Study: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? (50:42)
The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy (58:26)
Amino acid profiles of various protein sources (1:01:30)
Directly comparing high-quality versus low-quality protein sources (1:05:42)
- Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-Analysis
- Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training
- A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial
- High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores
Flipping the “chain of assumptions” (1:14:03)
How much protein comes from plant-based sources in an omnivorous diet? (1:16:58)
Complementary proteins and practical applications related to selection of protein sources (1:20:43)
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- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
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