MASS Office Hours

MASS Office Hours Episode 17 (Bulking/Cutting, Alcohol, Low BMIs)

Jan 6, 2024

Topics include bulking and cutting phases, fat intake, hormonal contraceptives, alcohol intake, amenorrhea, protein intake, and the health effects of low BMI values.

01:22:14

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Quick takeaways

Moderate alcohol consumption does not significantly affect muscle protein synthesis or fitness outcomes, but excessive drinking can have negative impacts on muscle growth and overall health.

Functional hypothalamic amenorrhea, caused by factors like over-exercising and under-eating, is not optimal for muscle growth or overall health; seeking professional advice to address underlying issues is recommended.

The optimal protein intake for hypertrophy varies between individuals, but there is a practical range that works for most people, considering factors like training status, protein sources, and timing of muscle protein synthesis measurement.

Deep dives

Effect of Alcohol on Muscle Protein Synthesis

Moderate drinking of one to two drinks a night does not seem to significantly impact muscle protein synthesis or fitness-related outcomes. Excessive drinking, however, can have negative effects on muscle growth, overall health, and performance.

Introduction

5min

Bulking and Cutting: Optimal Approaches and Considerations

11min

Importance of Dietary Fat Intake

15min

The Impact of Alcohol on Muscle Protein Synthesis and Training

9min

The Impact of Low Energy Availability on Reproductive Function and Health

10min

Optimizing Protein Intake for Hypertrophy

22min

Reentering Academia After a Break

10min

In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include bulking and cutting phases, fat intake, hormonal contraceptives, alcohol intake, amenorrhea, protein intake, the health effects of low BMI values, and much more.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

Our next episode will begin at 7pm on January 10. If you'd like to submit a question ahead of time, please use this link:

https://forms.gle/9Ah39mefs8cuVa9H7

Time stamps:

0:00 Intro

2:48 Is bulking and cutting necessary?

15:30 Recommended fat intake for sex hormone production and overall health

24:08 Effects of hormonal contraceptives on weight loss

30:20 Effects of alcohol on fitness-related outcomes

39:18 Does amennorhea impact muscle growth?

44:00 Does alcohol impact recovery more in males than females?

50:00 Do some people have higher protein needs than others due to innate genetic differences?

54:58 Are low BMIs actually bad for health?

1:04:20 How can I support health and wellness in my work environment?

1:11:40 How to get back into research/academic work

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