MASS Office Hours Episode 17 (Bulking/Cutting, Alcohol, Low BMIs)
Jan 6, 2024
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Topics include bulking and cutting phases, fat intake, hormonal contraceptives, alcohol intake, amenorrhea, protein intake, and the health effects of low BMI values.
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.
Functional Hypothalamic Amenorrhea and Hypertrophy
Functional hypothalamic amenorrhea, caused by factors such as over-exercising, under-eating, and excessive stress, is not optimal for muscle growth or overall health. It is recommended to seek professional advice to address the underlying issues and improve health.
Variability in Protein Intake Breakpoint for Hypertrophy
The optimal protein intake breakpoint for hypertrophy likely varies between individuals due to factors like training status, protein sources, and timing of muscle protein synthesis measurement. While exact inflection points may be challenging to determine, there is a practical range that works for most people, accounting for biological and measurement variability.
, Effect of Alcohol on Protein Breakpoint
Moderate alcohol consumption of one to two drinks a night does not significantly affect protein intake breakpoint for hypertrophy. However, excessive alcohol consumption can impair muscle growth and overall health, making it important to avoid heavy drinking.
The Health Risks of High BMI
The podcast episode discusses the health risks associated with high BMI values. It explains that excess adiposity is a causative factor underlying the cardio metabolic consequences of high BMI. The mechanisms and consequences of excess adiposity on issues such as atherosclerosis, hypertension, and diabetes are discussed. The episode emphasizes that the risk sharply increases in the obese categories where BMI is in the mid 30s or higher.
Considerations of Low BMI
The episode also addresses the lower end of the BMI spectrum and the potential risks associated with being underweight. It clarifies that the low BMI itself may not have a direct causative negative impact on health. However, the behaviors and factors causing low BMI, such as restrictive diets or excessive exercise, can have adverse health outcomes. These include endocrine dysregulation, low bone density, frailty, and negative impacts on the reproductive system. The episode encourages evaluating overall health and specific complications rather than solely focusing on BMI.
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:
