Episode #244: Energy Deficits and Performance with Dr. Jose Areta
Oct 11, 2023
auto_awesome
Dr. Jose Areta, an expert in energy deficit in sport, joins Dr. Feigenbaum on this episode. They discuss the impact of energy deficits on performance, explore the distinctions between endurance and strength sports, and emphasize the importance of an integrative approach to optimize performance. They also delve into topics like weightlifting belts and accessories, muscle gain during an energy deficit, and muscle protein synthesis.
Energy deficits in sport can affect performance, but there is inter-individual variation in response.
Research is being conducted on the specific effects of energy deficit on skeletal muscle using proteomics.
Muscle growth and strength gains are possible during energy deficits through resistance training and adequate protein intake.
Deep dives
The Importance of Energy Deficiency in Sports Science
In this podcast episode, Dr. Jose Arrata discusses the impact of energy deficiency on athletic performance. He explains the difference between energy deficit and low energy availability, highlighting the nuanced effects on the body. According to Dr. Arrata, there is inter-individual variation in response to energy deficits, and certain physiological adaptations may occur. He suggests that while performance can be maintained during energy deficit, there may be a breaking point where negative consequences arise. Dr. Arrata also emphasizes the role of protein intake and exercise stimulus in mitigating the effects of energy deficit on muscle protein synthesis and performance. Overall, the podcast delves into the complex relationship between energy deficiency and athletic performance, offering insights into the evolutionary perspective and the need to consider multiple factors in interpreting research findings.
Exploring the Cascade of Physiological Changes in Energy Deficit
Dr. Arrata describes ongoing research that investigates the specific effects of energy deficit on skeletal muscle. Using advanced techniques like proteomics, the study aims to understand how muscle undergoes phenotypic changes when faced with an energy deficit. The hypothesis is that the muscle shifts its phenotype to increase energy utilization as a survival mechanism. Additionally, the research explores the independent effects of energy and carbohydrate availability. By gaining insights into muscle responses during energy deficits, this research has the potential to enhance our understanding of nutrition, exercise, and performance optimization.
Can Muscle Growth Occur during Energy Deficit?
The podcast addresses the common question of whether muscle growth and strength gains are possible during an energy deficit. Dr. Arrata explains that although muscle growth is more challenging during energy deficits, it is still feasible. Resistance training and adequate protein intake play crucial roles in maintaining and even increasing muscle protein synthesis. While overall body weight may decrease, the preservation and potential growth of muscle mass are achievable. The conversation highlights the multifactorial nature of strength development, wherein factors like muscle size, coordination, and neurological adaptations contribute to overall performance.
Recommended Books for Insight into Exercise Physiology
Dr. Arrata suggests a book for gaining insights into the historical context of exercise physiology and nutrition research. He recommends the textbook 'Work Physiology' by Astrum and Rodahl from the 1960s. Although outdated in terms of current knowledge, this book provides a valuable perspective on the early research in the field. Dr. Arrata also mentions the importance of reading classic studies, such as the Minnesota Starvation Experiment, to better understand the origins of research in energy deficits and the impact on human physiology.
Future Research Directions on Energy Deficits and Performance
Dr. Arrata discusses upcoming research projects that explore various aspects of energy deficits and athletic performance. Among these projects, one focuses on how skeletal muscle responds to energy deficits while still engaged in exercise. Another project delves into the interplay between energy and carbohydrate availability. Dr. Arrata and his colleagues are also working on theoretical approaches to understanding the integration of different stressors that impact performance. These ongoing studies aim to uncover new insights into energy deficits and enhance knowledge about performance optimization strategies.
Our Sponsors: * Check out Factor: https://factormeals.com/bbm50off * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Wonderful Pistachios: https://WonderfulPistachios.com
