Optimal Protein Podcast with Vanessa Spina

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

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.

36:44

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Quick takeaways

Muscle mass and strength gains in older women require different approaches, emphasizing the critical role of micronutrient intake beyond protein alone.

Micronutrient deficiencies significantly impact strength gains, highlighting the need for dietary assessments and incorporation of nutrient-rich foods for optimal performance.

Deep dives

Micronutrients and Strength Gains

The study reveals that muscle strength gains in older women depend more heavily on micronutrient intake than on protein alone. While both high-speed resistance and multi-component training improved strength, deficiencies in micronutrients like vitamin D and B12 were significant factors in limiting strength gains. Iron, magnesium, potassium, and vitamin E also played roles specific to individuals in high-speed training. This indicates that women over 30, especially those at risk of sarcopenia, need to ensure they are not only consuming enough protein but are also meeting their micronutrient requirements to effectively enhance their strength.

Exploring the Impact of Micronutrients on Muscle Strength and Mass Gains

35min

Encouragement and Caution for Keto Lifestyle

1min

Use the code KETOGIRL for 20% off your order of Spirulina Here

A new study reveals a surprising truth: muscle mass and strength don’t always improve the same way. While protein intake plays a key role in muscle growth, micronutrient deficiencies—especially in Vitamin D, B12, Magnesium, and Iron—can significantly impact strength gains.

In this episode, I break down a new randomized clinical trial that studied older women at risk of sarcopenia and analyzed how different types of resistance training and dietary intake affected muscle function, body composition, and overall strength.

What You’ll Learn in This Episode:

• The difference between muscle mass gains and strength gains and why they require different approaches

• Which micronutrients are essential for building strength and muscle function

• Why protein intake alone isn’t enough and what you need to focus on instead

• How to assess your own micronutrient levels for better performance and recovery as well as the top micronutrient rich foods to prioritize with a foods-first approach

• Practical diet, supplement and training tips to maximize both muscle and strength

If you want to build strength and muscle efficiently, or if you are health-conscious and looking to optimize your diet and training, this episode is packed with actionable insights.

Mentioned in this episode:

Nutritional intake as a determinant of high-speed resistance and multicomponent training efficacy on strength in older women at risk of sarcopenia. A Randomized Clinical Trial. Luis Polo-Ferre

Visit Energybits.com (Use code KETOGIRL for 20% off your order)

Get 10% off Bioptimizer's Magnesium Breakthrough with the code VANESSA HERE

Get 20% off the New TONE LUX CONTOUR or the 2nd Generation Tone Device HERE with the code VANESSA

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

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