Ep 304 - Beyond "1.6 - 2.2": Evidence-Based Protein Guidelines

Dec 4, 2024

Dive into the misinterpretation of pain science in fitness and how it affects training. Explore personalized protein guidelines that advocate for fat-free mass over body weight. Learn about the role of electrical muscle stimulation in hypertrophy and the impact of aging on training dynamics. Discover the challenges of adapting to cold training environments and the importance of biomechanics in injury prevention. Plus, insight into motivation strategies to stay focused on personal fitness goals!

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ANECDOTE

Pain Science Misapplication

Eric Trexler's chronic pain led to unsolicited advice based on misinterpreted pain science.
This prompted him to write a MASS article addressing the misapplication of pain science in fitness.

INSIGHT

Protein Scaling

Scaling protein to total body weight might be inaccurate, especially for individuals with higher fat mass.
Consider scaling protein intake to fat-free mass for more precise recommendations.

ADVICE

Fat-Free Mass Protein

For general use, aim for 2-2.75g protein per kg of fat-free mass.
If dieting or very lean, slightly increase this recommendation.

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In this episode of Iron Culture, hosts Eric Trexler and Eric Helms begin with a brief discussion of Trex's recent MASS article on the misapplication of modern pain science in the fitness industry. They then discuss the nuances of protein recommendations, debating the merits of using body weight versus fat-free mass as a basis for determining protein needs. The conversation also touches on current research trends in protein intake and hypertrophy. Trexler and Helms move on to discuss the effects of electrical muscle stimulation (EMS) on hypertrophy, the impact of aging on hypertrophy and training volume benchmarks, lengthened partials as a training technique, adaptation to cold training environments, the impact of biomechanics on injury, the psychological aspects of motivation in training, and more.

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Time stamps:

0:00 Introduction: the MASS Black Friday Sale and Journal Club

https://massresearchreview.com/

7:47 Discussion on Pain Science and Misapplication in Fitness

15:25 Protein Recommendations: Body Weight vs. Fat-Free Mass

Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes https://pubmed.ncbi.nlm.nih.gov/24092...

23:57 Current Research in Protein Intake and Hypertrophy

Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/33300...

Morton 2018 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 https://pubmed.ncbi.nlm.nih.gov/28698...

26:26 Protein Recommendations and Controversies

Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187...

35:02 EMS for Hypertrophy

42:50 Age and Hypertrophy: Adjusting Volume for Older Lifters

Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Eﬀects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/serve...

50:16 Trexler’s Lengthened Partials Experience

54:57 Adapting to Training in the Cold

1:00:07 Asymmetries, Biomechanics, and Injury

1:08:08 Protein Requirements: Why is Everyone So Confident about 1.6g/kg/day?

1:11:39 Motivation in a Demotivating Environment and Goalsetting

1:27:51 Final Points on Motivation

1:31:48 Closing Out

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