Episode 238: Exploring Muscle Protein, Testosterone, and Exercise with Dr. David Church
Nov 20, 2023
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Join Dr. Mike T Nelson and Dr. David Church on an enlightening exploration of muscle protein, testosterone, and exercise. They discuss the role of vasculature in muscle growth, the impact of exercise on protein metabolism, the downsides of perfect nutrition, testosterone's role in muscle growth, and its potential anti-catabolic effects. Dr. Church shares insights from his research on essential amino acids and testosterone in burn patients.
Testosterone supplementation can prevent muscle breakdown and improve muscle protein synthesis in high-stress and energy-restricted conditions.
Having higher muscle mass promotes resilience, enables better handling of stressors, and supports vital organ function.
Enhancing muscle mass and metabolic efficiency, particularly through testosterone supplementation, is crucial for improving overall resilience and health.
Deep dives
Testosterone as an Anti-Catabolic Agent
The study explored the effects of testosterone supplementation on muscle mass and performance in military personnel during a simulated sustained operation. The participants underwent a 20-day inpatient phase with a 50-55% energy deficit and sleep restriction. The results showed that the group receiving testosterone had better maintenance of muscle mass compared to the placebo group, which experienced equal losses of fat and lean mass. Testosterone was found to be anti-catabolic, preventing breakdown of muscle proteins and improving the recycling of amino acids for muscle protein synthesis. The study highlights the importance of testosterone in preserving muscle mass in high-stress and energy-restricted conditions.
Resilience and Muscle Mass
The study demonstrated the importance of muscle mass in promoting resilience and preventing muscle loss. The findings emphasized that individuals with higher muscle mass are better equipped to handle various stressors and maintain overall health, even in energy-restricted conditions. Muscle mass serves as a reservoir for amino acids, allowing for the efficient synthesis of proteins and supporting vital organ function. The results suggest that increasing muscle mass can enhance an individual's ability to handle physical and metabolic challenges.
Considerations for Improved Resilience
The study emphasized the significance of improving resilience by enhancing muscle mass and overall metabolic function. It highlighted the role of testosterone supplementation in preventing muscle loss and improving muscle protein synthesis. While testosterone was found to be particularly effective, no other interventions were identified to produce similar results. The findings highlight the importance of developing strategies to enhance muscle mass and metabolic efficiency in promoting overall resilience and health.
Muscle Mass as a Long-Term Resilience Factor
The study underlined the long-term benefits of maintaining muscle mass for promoting resilience. Individuals with greater muscle mass exhibit better recovery and adaptability to stressors, ensuring continued performance even under challenging conditions. The findings emphasize the need to view muscle mass as a vital factor in long-term health and resilience, especially in high-stress environments. By prioritizing muscle mass preservation and promoting efficient protein synthesis, individuals can improve their overall resilience and enhance their ability to withstand physical and metabolic challenges.
The Importance of Protein Intake and Exercise for Muscle Protein Turnover
Protein intake plays a crucial role in muscle protein turnover. It is important to consume sufficient protein to support muscle growth and prevent muscle breakdown. Resistance exercise is a potent stimulus for muscle protein turnover, and it is recommended to engage in regular resistance training to optimize muscle protein synthesis. Physical activity in general, including activities like walking, is also beneficial for muscle protein turnover. Supplementing with essential amino acids or whey protein isolate can be effective in enhancing muscle protein synthesis. Creatine supplementation may have additional benefits for brain health. Other supplements like beta-alanine, citrulline malate, and nitrate-rich beetroot juice may offer performance and health benefits, but the evidence is less robust. Overall, establishing a high enough protein intake, distributing protein throughout the day, and supplementing with key nutrients may help optimize muscle protein turnover and support overall muscle health.
Considerations for Protein Supplements and Supplement Hierarchy
When it comes to protein supplements, whey protein isolate and essential amino acids are often recommended as they provide a complete profile of essential amino acids. Some individuals may prefer whey protein isolate for its easy digestibility, while others may opt for a combination of crystalline essential amino acids and whey protein isolate. Creatine is another widely used supplement that has shown benefits for both muscle and brain health. Other supplements like beta-alanine, citrulline malate, and tart cherry juice extract may have specific benefits depending on individual goals and preferences. It is important to note that the specific amino acid breakdown in essential amino acid products can vary, but as long as the recommended profile is met, the quality of the protein source is considered sufficient. Calorie content should also be taken into account, as some products may claim zero calories but still contain small amounts. Probiotics can be beneficial, especially for vegans and vegetarians, to aid in plant protein digestion. While some supplements have promising potential, the evidence may be limited, and it is crucial to prioritize a high protein intake and supplementation based on individual needs and goals.
Join me, your host Dr. Mike T Nelson, and my special guest Dr. David Church on the Flex Diet Podcast as we embark on an enlightening exploration of muscle protein, testosterone, and exercise. We share our personal experiences and discuss the role of vasculature in muscle growth, the impact of exercise on protein metabolism, and the potential downsides of perfect nutrition. Our conversation even ventures into the realm of testosterone’s role in muscle growth and its potential anti-catabolic effects. Hear first-hand insights from Dr. Church's research on the use of essential amino acids and the impact of testosterone on highly catabolic burn patients.
If you enjoyed this podcast, you can get more from me at MikeTNelson.com/podcast. You can see all the other podcasts and guest episodes I’ve done. Then if you scroll down, you can subscribe to my Fitness Insider Newsletter.
Episode Chapters:
(0:00:01) - Protein Training, Testosterone, and Muscle Growth
(0:06:55) - Muscle Contraction and Oxygen Consumption
(0:19:20) - Importance of Aerobic Conditioning and Warm-Up
(0:26:07) - Balancing Warm-Ups, Safety, and Fitness
(0:30:46) - Military Injuries and Training
(0:41:31) - Testosterone and Muscle Protein Synthesis
(0:52:18) - Testosterone and Muscle Protein Turnover Effects
(1:06:13) - Supplement Hierarchy and Considerations
" Dr. David Church is a physiologist and muscle biologist with over 50 peer-reviewed publications and multiple invited talks at regional, national, and international conferences. He obtained his bachelor’s degree in exercise science and biochemistry from DePauw University where he also played varsity football and baseball. Following this, he was an athletic performance intern at Baylor University where he also studied exercise and nutritional biochemistry. He obtained his PhD from the University of Central Florida with a focus on how to enhance human performance through exercise and nutrition."
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