Ep. 292 - Cutting Edge Research on Volume, Protein & Cardio

Sep 16, 2024

Dr. Helms, a researcher in nutrition and exercise science, and Dr. Trexler, a sports science expert, dive into groundbreaking research impacting fitness practices. They discuss the evolution of protein intake during dieting and its pivotal role in body composition, particularly for bodybuilders. The duo unpacks the complexities of training volume versus intensity, advocating for a balanced exercise approach tailored to individual goals. Their insights reveal how slow-moving research can reshape our understanding of health, performance, and fitness.

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INSIGHT

Higher Protein Intake Aids Lean Dieting

Recent meta-regression supports higher protein intake benefits during dieting for lean, resistance-trained individuals.
Protein intake measured per kilogram of fat-free mass is a more sensitive metric for fat-free mass retention.

ADVICE

Balance Protein in Deficit Diets

Aim for higher protein intake (~2.2 g/kg) during calorie deficits to maximize fat-free mass retention.
Balance protein intake so it doesn't overly restrict carbs and fats, preserving diet sustainability.

INSIGHT

Volume Beats Intensity for Health

Total volume of physical activity predicts health benefits more than specific intensity levels.
Achieving moderate to vigorous activity or step count thresholds both correlate similarly with reduced mortality risk.

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Research moves slow, well, at least slower than we wish it did. But, that doesn’t mean it doesn’t also produce paradigm shifts that shake up practice. In this episode Dr. Helms and Dr. Trexler sit down to answer questions using research, most of which that is actually still in the publication process and not yet available. This research will have a major impact on the future of practice in nutrition, as it relates to protein while dieting, training, as it relates to how much volume lifters perform, and cardio, for both training and health. You don’t want to miss this cutting edge research Q&A!

00:00 Can Trexler get out of the old school matrix? And an insight into scientific publishing

Helms 2014 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation https://pubmed.ncbi.nlm.nih.gov/24864135/

Helms 2015 Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training https://pubmed.ncbi.nlm.nih.gov/24998610/

05:46 Getting into the Q&A. Question 1: Pprotein intakes during dieting

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/24092765/

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/28698222/

18:08 Unwrapping some Christmas gifts: Helms’ Masters research and some conclusion from the upcoming systematic review and meta-regression

Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adultshttps://pubmed.ncbi.nlm.nih.gov/35187864/

35:08 Question 2: Cardio intensity

https://massresearchreview.com/

Hamaya 2024 Time- vs Step-Based Physical Activity Metrics for Health https://pubmed.ncbi.nlm.nih.gov/38767892/

Steele 2021 Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Traininghttps://pubmed.ncbi.nlm.nih.gov/34822354/

Mielke 2024 Physical activity volume, frequency, and intensity: Associations with hypertension and obesity over 21 years in Australian womenhttps://pubmed.ncbi.nlm.nih.gov/38735532/

57:06 Question 3: Resistance training volume

Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysishttps://pubmed.ncbi.nlm.nih.gov/27433992/

Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy https://pubmed.ncbi.nlm.nih.gov/35291645/

Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/

1:06:23 Closing out this hour of power episode