Individual Responses to Training and Protein Quality
The Stronger By Science Podcast
You Are Not a Special Snowflake
Ericson: Just because a finding, which is looking at mean differences, conflicts with your personal experience, that doesn't mean that the finding is wrong. You can look at your experience and be like, no, that's fuck and bullshed. And i think that people underestimate how often that occurs. If we find something that is generally effective from a training perspective, nutrition perspective, whatever, m if it works pretty well for most people, it's got to work for you too.
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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