The podcast covers doping allegations in weightlifting, collagen supplementation benefits, hyperplasia in muscle growth, caffeine research impact, and effective goal setting for lifting. The hosts share tips on training programming during weight loss and making caramel, adding a touch of humor and practical advice.
Collagen and glycine supplementation aid collagen synthesis for bone, tendon, and muscle tissues.
High protein intake post-weight loss supports muscle preservation and metabolic rate.
Vitamin C is crucial for collagen synthesis and should be combined with supplements.
Ensuring transparency in meta-analysis reduces concerns of bias in research studies.
Homemade caramels offer superior taste and texture compared to store-bought versions.
Deep dives
Collagen and Glycine Supplementation for Connective Tissues and Muscle Growth
Collagen and glycine supplementation provide benefits beyond increasing protein quantity, aiding in collagen synthesis for bone, tendon, and muscle tissues. Studies have shown enhancements in collagen synthesis post-exercise and improvements in cartilage thickness in arthritic conditions. Collagen supplementation has demonstrated positive effects on joint pain and cartilage thickness. Combining supplementation with vitamin C is crucial, as it is a cofactor in collagen synthesis.
Beneficial Effects of Collagen and Gelatin Supplementation
Supplementation with collagen or gelatin can enhance collagen turnover in bone, tendon, and muscle tissues during mechanical loading activities. Studies have indicated improved joint pain outcomes, increased cartilage thickness, and potential fat-free mass gains. Collagen supplements provide the essential amino acids needed for collagen synthesis, with glycine being a key amino acid that might be rate-limiting for the process.
Research Findings on Collagen and Gelatin Supplementation
Multiple studies have shown positive effects of collagen and gelatin supplementation on collagen synthesis and joint health. Vitamin C plays a crucial role in collagen synthesis and should be combined with supplements. Research suggests potential benefits for connective tissues, muscle growth, and skin health beyond just increased protein intake.
Understanding the Role of Collagen and Glycine in Supplementation
Supplementing with collagen and glycine can aid in collagen synthesis for bone, tendon, and muscle tissues. Raw materials provided by these supplements contribute to maintaining tissue strength and integrity. Vitamin C enrichment is essential for collagen synthesis. Studies have demonstrated improvements in collagen synthesis, joint health, and cartilage thickness with collagen supplementation.
Importance of Vitamin C and Skeletal Health
Vitamin C is essential for preventing scurvy, showcasing its historical significance in maritime expeditions like in the show 'The Terror'. Studies recommend a daily dose of 5 to 15 grams combined with 50 milligrams of vitamin C for collagen synthesis and maintenance. High doses of hydroxyproline in collagen supplements should be monitored for potential kidney stone formation.
Collagen Supplements and Skin Health
Collagen supplements show promise in benefiting skin-related outcomes such as wound healing and skin aging. Research suggests favorable effects on skin elasticity, hydration, and dermal collagen density. While muscle growth benefits may be limited due to collagen's amino acid profile, its potential for skin health and connective tissue support is encouraging.
Progressive Overload Theory and Weight Maintenance
The concept of progressive overload, where performance improvements drive muscle growth, is discussed. Training variations and nuanced views on overload help maintain motivation during weight management. Research advocates higher protein intake post-weight loss to support muscle preservation and metabolic rate, potentially aiding in weight maintenance.
Potential Bias and Funding in Research
The episode discusses a journal issuing a correction for a lead author's failure to disclose a funding source, leading to debates about the paper's validity. The host suggests that the original paper's conclusions weren't significantly altered by the undeclared funding, as it was a systematic review. The discussion emphasizes that due to pre-registration and transparency in meta-analysis, concerns of bias are reduced as all data are publicly available for replication.
Homemade Caramels Recipe and Variations
The episode transitions to sharing a detailed recipe for homemade caramels, emphasizing the importance of temperature control and caution when handling hot sugar mixtures. The hosts highlight the superior taste and texture of homemade caramels compared to store-bought versions. Variations of the recipe are also provided, including making caramel syrup and caramel candies with different textures.
Heightened Flavor and Uses
The homemade caramels are praised for their rich flavor, enhanced by the caramelization process. The hosts express a preference for caramel over chocolate and recommend trying homemade caramels for superior taste. They also suggest using caramel syrup as an ice cream topping or creating caramel nougat for a different candy experience.
We’re back from our winter break with an excellent episode to kick off Season 2. This episode features an important update from the Game Changers cinematic universe, and some incredible feats of strength involving athletes with unbelievable longevity in a variety of physically demanding sports. Greg discusses a new documentary with some explosive allegations about doping in weightlifting, and then we get into some science-heavy segments with a Q&A and a Research Roundup. Topics include collagen supplementation, muscle hyperplasia, new caffeine research, and more. Finally, we discuss some more practical information about goal setting, programming your training during weight loss, and how to make really, really good caramel.
TIME STAMPS
0:00:52 Winter break recap, show structure moving forward.
0:06:23 Hugely important developments from the Game Changers cinematic universe.
0:09:02 Feats of Strength.
0:21:05 New documentary about doping in weightlifting.
0:40:06 Q&A.
0:40:21 What is the best way to achieve/plan for lifting goals going into the new year?
0:45:10 Is anyone looking into how we can increase our overall potential for muscle growth by boosting hyperplasia?
0:59:35 Does collagen or glycine supplementation provide any benefit to connective tissue, muscle, or skin, beyond simply increasing protein quantity?
1:13:13 What do you think about Brian Minor’s theory that being able to lift more is a result of hypertrophy, rather than hypertrophy being a result of lifting heavier?
1:35:45 High Compared with Moderate Protein Intake Reduces Adaptive Thermogenesis and Induces a Negative Energy Balance during Long-term Weight-Loss Maintenance in Participants with Prediabetes in the Postobese State: A PREVIEW Study. https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxz281/5637681.
1:43:51 Coach’s Corner: Programming your training during weight loss.
1:53:28 To Play Us Out: Mailbag update on processed meat meta-analysis, and how to make really good caramels at home.
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