Optimal Protein Podcast with Vanessa Spina

New Study on Women, Muscle Mass & Strength Gains, and Micronutrient Deficiencies

7 snips
Feb 21, 2025
A new study highlights the fascinating distinction between muscle mass and strength gains, revealing that they require different strategies. Essential micronutrients like Vitamin D, B12, Magnesium, and Iron play crucial roles in optimizing strength, often overlooked in protein-focused diets. Listeners will learn key dietary tips, how to assess their micronutrient levels, and the best foods to boost performance and recovery. Practical advice for incorporating these insights into training and nutrition is also discussed, making it a must-listen for health-conscious individuals.
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INSIGHT

Muscle Mass vs. Strength

  • This new study reveals that muscle mass and strength don't always improve together.
  • Micronutrients play a key role in strength gains, especially in older women.
ADVICE

Check Micronutrient Status

  • Check your micronutrient levels, including vitamin D, B12, iron, magnesium, and potassium.
  • Prioritize food-first approaches, then consider supplementation if needed.
ADVICE

Track Deficiency Symptoms

  • Track symptoms of deficiency, like fatigue or muscle cramps, alongside testing.
  • Consider a micronutrient check if experiencing these symptoms or weak strength gains.
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