Training Adaptations

In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom.

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TIME STAMPS

 Intro/Announcements (0:00)

Can extra calories from protein be stored as fat? (1:33)

• The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
• Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training
• Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial

Why do I feel more aches and pains during a deload compared to a typical training week? (17:43)

Does ashwagandha improve performance? (26:50)

• Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis

How has Greg’s weight loss impacted his strength? (40:31)

Is interval training better than steady state cardio for body composition purposes? (46:25)

• Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
• Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis

Have there been attempts to quantify the benefits associated with personalizing/individualizing training programs? (54:25)

• Effectiveness of an Individualized Training Based on Force-Velocity Profiling during Jumping
• Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players
• Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects
• The influence of direct supervision of resistance training on strength performance

Eric clarifies one part of his ashwagandha answer (1:06:36)

To Play Us Out: Unbelievable animal physiology (lifespan) (1:09:34)

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