Maintaining and increasing muscle mass through resistance training and optimum dietary practices is crucial, especially as we age.
Contrary to previous beliefs, plant-based diets can provide sufficient protein for muscle growth and adaptation.
The timing of protein intake is not critical for muscle growth, as exercise stimulates protein synthesis for up to 48 hours.
Deep dives
Protein and Muscle: Insights from an Expert
In this podcast episode, Professor Stuart Phillips and Professor Glenn McConnell discuss the importance of protein and muscle mass. They highlight the significance of maintaining muscle mass, especially as we age. Stuart Phillips explains that you can increase and maintain muscle mass through different types of exercise and optimum dietary practices. Contrary to previous beliefs, Stuart suggests that you can get enough protein from plant-based diets alone. He also mentions that timing of protein intake is not critical, as exercise increases protein synthesis for around 48 hours. Additionally, most people do not need protein supplementation if they have a healthy, balanced diet.
The Role of Strength Training in Combating Muscle Loss
Glenn and Stuart discuss the importance of gaining muscle to combat muscle loss, particularly with aging. They compare it to the importance of maintaining bone mass and highlight the similarities between the decline in muscle and osteoporosis. Stuart emphasizes the need to maximize muscle mass in younger years to create a functional reserve and protect against potential decline as one ages. He also explains that strength training, in combination with cardiovascular fitness, is key to reducing the risk of chronic diseases and falls in older adults.
Understanding Protein Requirements: Animal vs. Plant Sources
Stuart addresses the ongoing debate about the quality of protein sources, specifically animal-based vs. plant-based. He explains that the belief that animal-based proteins are superior has shifted over the years. With advancements in research and the availability of plant-based protein concentrates and isolates, the differences in quality have become less significant. Stuart suggests that as long as individuals, including vegans, consume a well-rounded diet and pay attention to their protein sources, they can achieve similar muscle growth and adaptation compared to those who consume animal-based proteins.
The Timing of Protein Intake and the Importance of Overall Diet
Contrary to previous beliefs, Stuart explains that the timing of protein intake is not crucial for muscle growth. He shares his research findings that show exercise stimulates protein synthesis for up to 48 hours, making the timing of protein consumption less important. Stuart also clarifies that most individuals, with a normal, healthy diet, do not require protein supplementation. While he acknowledges that older individuals may have special considerations for protein intake, he emphasizes the importance of a well-rounded diet and a physically active lifestyle for maintaining muscle mass and overall health.
Importance of Resistance Exercise for Aging Well
Resistance exercise, particularly as individuals get older, is crucial for healthy aging. It is equally as important as aerobic fitness. Building strength through resistance exercise helps with optimal aging and can significantly contribute to overall health.
Protein Intake for Older Individuals
While most people consume enough protein through their regular diet, older individuals should pay attention to their protein intake. Protein becomes more important as people age, and it is necessary to avoid becoming protein-deficient. However, excessive protein supplementation is unnecessary. Balancing protein intake is key to maintaining muscle mass and overall health.
Dr Glenn McConell chats with Professor Stuart Phillips from McMaster University in Canada. He is the world expert on protein needs for optimal muscle mass with exercise. We discussed gaining muscle to combat losing muscle. The discussion centered around resistance training, dietary protein needs, whether need protein from meat, the timing of protein intake, the need for protein supplements and protein needs with aging. Lots more. He has been very open to changing his views based on the data. An important, fun chat.
0:00. Introduction and Stuart’s research journey
7:50. Gaining muscle to combat losing muscle
10:35. Muscle mass loss with aging, role of inactivity
12:30. Need to do both cardio and resistance training
14:43. Maximizing gains in muscle
18:25. Rating of perceived exertion to prescribe exercise
22:25. Muscular endurance vs aerobic endurance
26:20. Rugby: Big, fast and fit. Jonah Lomu
27:55. Resistance training can increase running economy
29:08. Now believes no need for most athletes to eat extra protein
33:55. Aging results in anabolic resistance
35:40. Timing of protein intake is not important
36:35. Most don’t need protein supplements
40:10. Need other supplements? Creatine
44:28. Plant-based diets are sufficient for protein needs
47:20. Healthy vegan/vegetarian diets and health
49:08. Healthy vegan/vegetarian diets have sufficient protein
52:39. Unhealthy vegan/vegetarian diets
54:40. Protein synthesis rates vs long term outcome
58:15. Can you outrun a bad diet?/issues with social media
1:04:44. Protein turnover and complementary proteins etc.
1:08:20. Genetic limit to muscle mass etc
1:10:15. Leucine, anabolic steroids and protein synthesis
1:13:15. Are there adverse effects of protein? Protein restriction
1:17:00. Plant-based protein better for longevity
1:19:30. Rodent studies/ catabolic crisis etc
1:21:30. Why endurance athletes live longer than resistance athletes
1:23:04. High load vs low load and hypertrophy
1:24:32. Capillary blood flow and resistance training
1:25:55. Interference of strength and endurance training?
1:26:50. Takeaway messages
1:31:15. Outro (9 secs)
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
