#793 - Menno Henselmans - The New Science Of Using Protein To Build Muscle
Jun 6, 2024
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Menno Henselmans, a fitness coach and researcher specializing in evidence-based nutrition, shares groundbreaking insights on muscle building through diet. He debunks common protein myths, revealing that absorption depends on meal composition and exercise. He discusses flexible dieting, caffeine's role in fat loss, and the surprising benefits of underrated foods. Menno emphasizes the balance between muscle growth and health while exploring how social identity influences dietary choices. Tune in for a mix of science and humor in your fitness journey!
Adequate sleep is crucial for fat loss and muscle gain, impacting metabolism, training performance, stress levels, and overall health outcomes.
Artificial sweeteners, in moderation, aid in weight management by satisfying sweet cravings without excess calories.
High protein diets offer health benefits outweighing concerns on longevity, autophagy, and mTOR activation for muscle maintenance and metabolic health.
Deep dives
Importance of Sleep Duration and Quality on Fat Loss and Muscle Gain
Adequate sleep, lasting around 7-8 hours per night, plays a crucial role in fat loss and muscle gain. Research indicates that reduced sleep duration, such as sleeping 5-6 hours instead of 7-8 hours, can lead to over 50% decrease in fat loss and double the muscle loss. Apart from influencing metabolism, sleep deprivation can impact training performance, stress levels, and overall health outcomes. Prioritizing sufficient and quality sleep is essential for optimizing body composition and overall well-being.
Beneficial Effects of Artificial Sweeteners on Weight Management
Artificial sweeteners, when used in moderation, can be effective tools for weight management and calorie control. These sweeteners do not significantly affect blood sugar or insulin levels and can aid in satisfying sweet cravings without adding excess calories. While concerns exist regarding their long-term safety, current research suggests that artificial sweeteners, when replacing high-calorie sugary drinks or foods, offer a net benefit in supporting weight loss efforts.
The Impact of High Protein Diets on Longevity and Healthspan
Despite concerns about the potential effects of high protein diets on longevity and healthspan due to mTOR activation, scientific evidence does not indicate significant negative outcomes. High protein diets have shown numerous health benefits such as combating muscle loss and improving metabolic health. While mTOR activation is a consideration, research suggests that the positive impacts of high protein intake on muscle maintenance and metabolism often outweigh potential concerns, with no direct correlation found between high protein consumption and all-cause mortality.
Balancing Protein Intake for Muscle Synthesis and Autophagy
Studies on protein consumption demonstrate that high protein intakes do not necessarily hinder autophagy, the process of cellular cleaning and regeneration. While concerns exist regarding mTOR activation and tissue-specific effects, evidence suggests that lean individuals with adequate protein intake may benefit more from muscle maintenance and metabolic advantages, supporting overall health goals. Balancing protein consumption to stay lean while meeting muscle synthesis needs is essential for optimizing body composition and wellbeing.
Benefits of Muscle Growth and Leanness on Health
Muscle growth and leanness play a crucial role in health, particularly in preventing type 2 diabetes. Building muscle effectively lowers blood sugar levels, improves insulin sensitivity, and reduces systemic inflammation. Research shows that individuals who lose fat and gain muscle experience significant health improvements, including lowered cholesterol levels, blood pressure, and heart rate.
Underrated Bodybuilding Foods and Nutrition Myths
Olives, berries, and pangasius fillets are highlighted as underrated bodybuilding foods. Olives provide healthy fats and phytochemicals, while berries offer satiation with low calories. Pangasius fillets, a flavorful white fish, offer a good protein source with beneficial omega-3 fatty acids. Furthermore, eggs and red meat are discussed as neutral foods with high nutrient content but varying effects on cholesterol levels. Liver is praised for its nutrient density, yet its direct impact on health outcomes may not be significant.
Menno Henselmans is a fitness coach, researcher and an author.
The evidence-based nutrition movement is taking off right now. Gone are the days when you trawl random bro forums looking for the special blueberry extract which will improve your protein synthesis. We're using science now baby! So let's speak to a scientist about how to eat for gains.
Expect to learn if your body can actually absorb more than 20g of protein per meal, if flexible dieting or IIFYM is a sustainable approach for weight loss, whether caffeine is an effective fat burner, which foods are best for sleep and recovery, the most underrated bodybuilding foods you should probably eat more of and much more...
