The Stronger By Science Podcast
Lifting & Mortality, Global Versus Localized Hypertrophy, and Pre-Sleep Meals
Podcast summary created with Snipd AI
Quick takeaways
- Resistance training for less than 2-2.5 hours per week is associated with lower mortality risk.
- Timing of creatine consumption should be aligned with individual dietary goals and priorities.
- Variations in strength levels across weight classes impact performance in strongman competitions.
Deep dives
Considerations for Creatine Timing
When considering the ideal timing for creatine consumption, there are several options which depend on individual goals and priorities. For those cutting, prioritizing caloric targets is key; hence, opting for a low protein meal or adjusting protein intake in meal three at the expense of carbs and fats may be suitable. Maintaining or recomposition goals could involve hitting protein targets in meal three for muscle support, and bulking scenarios may warrant going over calorie targets to ensure adequate protein consumption, especially if optimizing muscle gain is crucial.
Assessing the Relationship Between Maximum Jerk and Press Strength
To understand the discrepancy between strict overhead press and other lifts like the jerk, examining old weightlifting records can yield insights. Weightlifters training both lifts intensely for competition provides data on the relationship between maximum jerk and press strength. Analysis of world record data across weight classes reveals a relatively consistent difference between maximum jerk and press strength, suggesting body weight may not significantly impact this discrepancy.
Determining Protein Intake in Excess of Targets
When faced with excess protein intake towards the end of the day after meeting daily targets, choices depend on individual priorities. Options include sticking to calorie targets with a low protein meal, increasing protein in meal three prioritizing muscle support, even at the expense of carb and fat targets, or going over calorie targets for additional protein. Decisions are influenced by cutting, bulking, or maintenance goals, emphasizing consistency and alignment with overarching dietary objectives.
Weight Classes and Strength Differences in Strongman Competitions
In strongman competitions, weight classes play a significant role in showcasing varying strength capabilities. Competitors in different weight categories like 90 kilos, 105 kilos, and the super heavy class exhibit distinct differences in strength performance. Records indicate noticeable variations in lifts like clean and jerk versus clean and press, emphasizing the impact of weight classes on strength output. The disparities in strength levels across weight divisions highlight the importance of static strength in excelling in super heavy classes.
Effect of Severe Protein Under-Eating on Muscle and Health
Severely under-eating protein, such as consuming only ten grams per day at a weight of 100 kilograms, can have detrimental effects on muscle mass and overall health. Insufficient protein intake can lead to quick muscle loss, potential deficiencies in essential amino acids, and ultimately result in conditions like anemia. The body's inability to replace essential proteins due to inadequate amino acid intake gradually impacts muscle health, leading to fatigue and potential health complications over time.
Today’s episode features a big milestone in Greg’s Road to the Stage update, followed by a Research Review that’s sure to stir up some controversy and debate. Researchers recently reported that a little bit of resistance training is associated with lower risk of chronic disease and mortality, but doing more than 2-2.5 hours per week appeared to be considerably worse than doing only 30-60 minutes per week, and potentially worse than doing none at all. In this Research Review, Greg gets to the bottom of it and provides some tentative but practical conclusions. After that, Greg and Eric answer a few questions from listeners, covering topics including potential sleep disruption from pre-bed meals, cannabis for lifters, creatine timing, what to do when you’ve met your daily protein target but you’re below your total calorie target, the way overhead press strength scales with body weight, consequences of insufficient protein intake, how volume for one muscle influences hypertrophy for other muscles, and the role of debates in evidence-based fitness. To close out the show, Eric presents his second (but very disappointing) installment of the fan-favorite segment, “Eric’s Seder Stories.”
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (3:21)
Research Review: The effects of lifting on mortality risk (11:10)
Q&A (42:23)
Is a high-protein meal before bed worth the potential boost for muscle protein synthesis if it causes sleep disruption? (43:07)
Any updates on the effects of cannabis on strength or hypertrophy? (48:35)
- Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
- Cannabis Use and Sport: A Systematic Review
- Cannabis and Athletic Performance
Should creatine be consumed after workouts to maximize its effects? (52:55)
- Timing of Creatine Supplementation around Exercise: A Real Concern?
- Creatine guide: Addendum about gastrointestinal (GI) discomfort in response to creatine ingestion
You’re planning for three meals per day, but already hit your protein target within the first two meals. How much protein should you eat in your third meal? (55:12)
Why does the strict overhead press scale so hard with bodyweight compared to other lifts, particularly the jerk? (1:01:36)
What happens if you massively undereat protein? (1:07:46)
How much does one’s volume for any given muscle affect (positively or negatively) hypertrophy for other muscles? (1:09:29)
Why don’t you debate ? (1:18:19)
To Play Us Out: Eric’s Seder Stories, Part 2 (1:32:09)
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