The Stronger By Science Podcast
Protein, Fish Oil, Glycogen, and What Limits Muscle Growth
Podcast summary created with Snipd AI
Quick takeaways
- Optimal protein intakes and potential fish oil benefits are reconsidered for lifters.
- Implementing strength blocks to boost hypertrophy is explored.
- Concerns about muscle glycogen depletion and performance implications are highlighted.
- Research on myonuclear domain limits reveals constraints on muscle fiber growth.
Deep dives
Importance of Protein Recommendations and Fish Oil as Supplements
Optimal protein recommendations and the worth of fish oil as a supplement are revisited in the podcast episode. The discussion includes implementing strength blocks to enhance hypertrophy and concerns about muscle glycogen depletion for the typical lifter. Additionally, fascinating studies exploring the biological factors limiting muscle fiber size are touched upon.
Good News: Big Ramy's Victory and Possum Conservation
The episode highlights bodybuilder Big Ramy's triumph at the Mr. Olympia competition and the successful conservation efforts for the world's smallest possums after Australian brush fires. The podcast conversation delves into aesthetics in bodybuilding and showcases cute possums from Kangaroo Island.
Feats of Strength and Record-Breaking Performances
Various record-breaking feats of strength are discussed, such as Gabriel Pania's heavy trap bar deadlift and Jackson Powell's impressive squatting achievements. Notable powerlifters like Peter Petrus and Dmitri Nasinov are recognized for their exceptional achievements in lifting competitions.
Clarifications on Research Review and Appraisal of Fish Oil Benefits
The summary includes a clarification regarding a research review criticizing a study's statistical reporting and findings. The podcast addresses misconceptions about fish oil benefits, detailing studies showing modest positive outcomes for muscle recovery, cognition, and inflammation. Discussions encompass the importance of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) intake in enhancing various physiological functions.
Localized Glycogen Depletion and Performance Impact
During a resistance training exercise, researchers found that total muscle glycogen decreased by about 38%, with more substantial depletion in type two fibres. Specifically, the intramyofibrillar glycogen in many of those fibres was disproportionately running out before other localized areas of glycogen. This localized depletion in type two fibres is concerning for performance, potentially leading to muscle fatigue and deteriorating contractile properties.
Impact of Muscle Glycogen Replenishment on Performance
Maintaining muscle glycogen levels is crucial for performance during high-intensity exercise bouts. Findings suggest that individuals in a caloric deficit or following a low-carb diet should be mindful of replenishing glycogen between bouts, especially if conducting multiple glicogen-dependent exercises within a short timeframe. The study highlights the importance of carbohydrate strategies in optimizing muscle glycogen replenishment.
Implications of Myonuclear Domain Limits on Muscle Growth
The research on myonuclear domain limits sheds light on potential constraints on muscle growth. The study suggests that fibers may hit a limit based on the number of muscle fibers an individual possesses. Considerations like hyperplasia and transcriptional capacity per nucleus play significant roles in determining the theoretical upper limit of muscle fiber size. This research offers valuable insights into the mechanisms governing muscle hypertrophy.
This is the final episode of 2020, and it’s a science-heavy episode packed full of information. After some Good News and Feats of Strength, Eric revisits a couple of previous segments and social media posts about optimal protein intakes and the potential benefits of fish oil. Greg got some new information about a paper evaluating the use of strength blocks to increase hypertrophy, so he revisits that topic as well. Finally, Greg and Eric share some new research reviews about the importance of muscle glycogen depletion for lifters and biological factors that may limit the growth of muscle fibers, followed by a sincere “thank you” to close out the year.
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TIME STAMPS
Intro/Announcements (0:00:41).
Good news (0:01:08).
- Big Ramy: https://barbend.com/big-ramy-wins-the-2020-mr-olympia/.
- Possums: https://www.bbc.com/news/av/world-australia-55240839.
Feats of Strength (0:06:16).
Clarifications, Rigid Defensiveness, and Aggressive Counter-Attacks (0:16:28).
Protein (0:16:55):
- Studies discussed: Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials.
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.
Fish oil (0:46:41):
- Studies discussed: Marine Omega‐3 Supplementation and Cardiovascular Disease: An Updated Meta‐Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants.
- Are There Benefits from the Use of Fish Oil Supplements in Athletes? A Systematic Review.
- Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport.
Strength blocks to enhance hypertrophy (1:00:51):
- Study discussed: Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men.
Research Review (1:04:59).
Modest Glycogen Depletion May Impact Lifting Performance More Than You Think (1:06:06).
- Study discussed: Subcellular Localization- and Fibre Type-Dependent Utilization of Muscle Glycogen During Heavy Resistance Exercise in Elite Power and Olympic Weightlifters.
Biological factors that may limit muscle fiber growth (1:21:51 ).
- Studies discussed: Myonuclear content regulates cell size with similar scaling properties in mice and humans.
- Nuclear numbers in syncytial muscle fibers promote size but limit the development of larger myonuclear domains.
To Play Us Out: Thank you (1:57:55).
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