How do dietary antioxidants differ from high-dose vitamin C and E supplements?

Vitamin C and E supplements directly scavenge reactive species in the blood. In contrast, plant-derived phytonutrients like polyphenols are thought to primarily activate nrf2, which then increases the activation of endogenous antioxidant enzymes, leading to secondary antioxidant effects. This difference in mechanism might explain why polyphenols do not appear to blunt hypertrophy.

What are the biggest predictors of injury risk in powerlifters?

A study found that prior physical limitations at the start of a training year were the strongest predictor, making individuals approximately three times more likely to get injured. Being male might slightly increase injury risk, while engaging in conditioning work (cardio) might slightly decrease it. Other factors like strength level, age, training frequency, volume, or heavy load proportion were not found to be predictive.

Are artificial sweeteners linked to increased risk of stroke and dementia?

Some epidemiological studies suggest an association between higher intake of artificially sweetened beverages and increased risks of stroke and dementia. However, these links are primarily observed in obese individuals, suggesting a potential for reverse causation where people already at higher health risk switch to diet beverages. Controlled trials do not support artificial sweeteners causing weight gain or direct vascular damage, and no strong biological mechanism for such a link has been identified.

How important is resistance training for muscle protein synthesis compared to other factors?

Exercise, particularly resistance training, is supremely important for stimulating muscle protein synthesis and promoting hypertrophy, dwarfing the effects of virtually every other factor with the exception of steroids. Even under severe sleep deprivation or androgen deprivation, exercise can restore muscle protein synthesis rates to near-normal levels, highlighting its foundational role in muscle growth.

Does antibacterial mouthwash affect the benefits of nitrate supplements (like beetroot juice)?

Yes, using strong antibacterial mouthwash can completely negate the benefits of nitrate supplementation. The conversion of dietary nitrate to nitrite, a crucial step for nitric oxide production and blood flow enhancement, relies on bacteria in the oral cavity. Without these bacteria, this conversion cannot happen, leading to a loss of the supplement's intended effects, including blood pressure reduction and 'pumps'.

How should the Conjugate Method be adapted for raw powerlifters?

For raw powerlifters, adapt the Conjugate Method by largely eliminating or drastically reducing box squats (as their benefit is mostly for equipped lifting), using accommodating resistance (chains/bands) at lower percentages (around 25% of total resistance), and focusing max effort lifts on raw competition-specific variations like deadlifts and squats. Accessory work should also include quads and pectorals, not just triceps and posterior chain, to match raw lifting demands.

Is it okay to mix creatine the night before consuming it?

Creatine is stable in dry conditions, but in liquid solutions, it breaks down faster with low pH or high temperatures. If mixed into a beverage with a pH between 6.5 and 7.5, about 98% of creatine is retained even after 72 hours, making breakdown negligible. In acidic beverages, up to 20% can break down over 72 hours, with significant breakdown starting after 8-24 hours. Ideally, mix it right before consumption, but within an 8-hour window is generally fine.

What are the benefits of consuming mushrooms?

Mushrooms are a low-calorie, high-fiber, and very satiating food. They are versatile, easy to cook without ruining, and contain free glutamates, providing an umami (savory) taste similar to meat. This makes them good for scratching a 'meat itch' in non-meat products and adding depth of flavor to various dishes.

What is Eric's spicy chicken recipe for cutting?

Eric's spicy chicken recipe involves cooking chicken in a crock-pot with salsa and water for several days' worth of meals. For each meal, combine a serving of the cooked chicken with frozen chopped pepper and onion mix, and frozen riced cauliflower. Heat it up, then season heavily with salt, black pepper, cayenne pepper, chili powder, and sriracha hot sauce. This meal is inexpensive, easy to make, and has excellent macros for fat loss.

Key Moments

Antioxidants, Injury Risk Factors, and the Conjugate Method (Episode 36)

Stronger By Science

Education4 min read119 min video

Feb 27, 2020|5,503 views|169|34

Stronger By Science Podcast

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Key Moments

TL;DR

Discusses antioxidants, injury risk factors, sleep impact on muscle synthesis, and artificial sweetener concerns.

Key Insights

High-dose antioxidant supplementation (especially Vitamin C & E) likely doesn't significantly blunt hypertrophy and may not be beneficial, while food-based antioxidants are recommended.

Prior physical limitations are the strongest predictor of future injury in powerlifters; sex and conditioning work may also play roles.

Significant sleep restriction can decrease muscle protein synthesis, but concurrent high-intensity interval exercise may mitigate this effect.

Epidemiological links between artificial sweeteners and negative health outcomes like stroke are likely explained by reverse causality (pre-existing conditions) rather than direct causation.

The conjugate method can be adapted for raw lifters by de-emphasizing box squats, moderating accommodating resistance, selecting raw-specific exercises, and balancing accessory work.

Creatine is stable in dry form but degrades in liquid solutions, especially at low pH or high temperatures; mixing shortly before consumption is ideal, but it generally holds for up to 8-12 hours.

FEATS OF STRENGTH AND PROGRAM ANNOUNCEMENTS

The episode begins with a recap of recent feats of strength, highlighting impressive lifts by young female powerlifters Samantha Eugenie (17-year-old deadlifting 463 lbs) and Mahalia Reeves (16-year-old benching 375 lbs). A new program party for "Average to Savage 2.0" is announced, starting March 1st, with sign-ups requiring a link to be automatically added to the subreddit.

ANTIOXIDANTS AND TRAINING ADAPTATIONS

The discussion delves into the commonly held belief that antioxidant supplements blunt hypertrophy. While reactive species are produced during exercise and managing oxidative stress is important, the research suggests high-dose Vitamin C and E supplementation has minimal and inconsistent effects on hypertrophy. A diet rich in food-based antioxidants is recommended, but high-dose supplementation is generally not advised due to a lack of significant benefit and a small risk of detriment.

INJURY RISK FACTORS IN POWERLIFTERS

A detailed analysis of injury risk in powerlifters reveals that prior physical limitations at the start of training are the most significant predictor of future injury, increasing risk threefold. Being male and engaging in some conditioning work (cardio) may also influence injury rates, though less significantly. Surprisingly, factors like strength level, age, training frequency, volume, and training intensity were not found to be predictive of injury in this study.

ARTIFICIAL SWEETENERS AND HEALTH CONCERNS

The conversation addresses recent news linking artificial sweeteners to increased risk of stroke and dementia. However, the evidence suggests these associations are likely due to reverse causality, where individuals with pre-existing conditions (like obesity) switch to artificial sweeteners. Controlled trials do not support artificial sweeteners causing weight gain, and plausible mechanisms for direct negative vascular effects are lacking. The American Heart Association also notes that reverse causality cannot be ruled out.

SLEEP, EXERCISE, AND MUSCLE PROTEIN SYNTHESIS

A study on sleep restriction found that five nights of sleeping only four hours per night significantly lowered muscle protein synthesis rates. However, when high-intensity interval exercise was included during the sleep-restricted period, muscle protein synthesis rates returned to levels comparable to those of individuals sleeping normally. This highlights the critical role of exercise in maintaining muscle metabolism, even under conditions of sleep deprivation.

THE CONJUGATE METHOD FOR RAW LIFTERS

Adapting the conjugate method (training multiple physical qualities concurrently) for raw powerlifters involves de-emphasizing box squats due to limited carryover. It's also recommended to use accommodating resistance (chains/bands) at a lower percentage (around 25%) of total resistance during dynamic effort days. Exercise selection for max effort days should favor raw-specific variations, and accessory work should include both quads and pecs alongside the traditional posterior chain and triceps focus.

NUTRITION AND SUPPLEMENTATION MISCELLANY

The discussion covers creatine stability, noting it degrades in liquid solutions, especially at extreme pH or temperature; however, it remains largely stable for up to 8-12 hours in neutral pH beverages. The timing of creatine supplementation (pre- vs. post-workout) is considered less critical than consistent intake. The segment also touches on the benefits of mushrooms as a nutrient-dense, easy-to-cook food and the author's own preference for spicy foods, particularly his simple crock-pot chicken recipe, for satiety during fat loss.

ON THE RISE SEGMENT AND QUALIFYING NOMINATIONS

A new segment, 'On the Rise,' features up-and-coming fitness content creators. The inaugural showcase highlights Megann Callaway for her expertise in pull-ups. Nominations for future segments can be submitted via a provided link, with a disclaimer that the podcast does not endorse every statement made by featured individuals. The primary criteria are the creation of generally good or interesting content that listeners might appreciate.

ORAL BACTERIA AND NITRATE EFFECTIVENESS

The importance of oral bacteria in converting dietary nitrate to nitrite for nitric oxide production is discussed. Using strong antibacterial mouthwash can eliminate these bacteria, negating the potential blood pressure-lowering and performance-enhancing benefits of nitrate-rich foods or supplements, such as beetroot juice. While the direct effect on blood pressure is small, the conversion process is crucial for these ergogenic outcomes.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Antioxidants, Injury Prevention, & Training Methods

Practical takeaways from this episode

Do This

Consume a diet rich in antioxidants from whole food sources (fruits, vegetables, plant extracts like beetroot juice).

Be aware of prior physical limitations, as they are a strong predictor of future injury risk in powerlifting.

Incorporate conditioning work (cardio) into your training, as it may slightly decrease injury risk.

Prioritize actual physical exercise and resistance training for muscle growth; it has a far greater impact than other factors like protein intake alone.

Adjust the Conjugate Method for raw powerlifters by reducing box squats, moderating accommodating resistance (e.g., 25% for chains/bands), and focusing on raw-specific lift variations (squats, deadlifts) and accessory work (quads, pecs).

Mix creatine close to the consumption time, especially if storing for over 8 hours or in acidic beverages.

Consider consuming creatine after workouts for a slight potential benefit, though timing is generally not critical.

Avoid This

Avoid habitually using high-dose vitamin C and E supplements, as they show minimal benefit and a small, inconsistent risk of blunting hypertrophy.

Don't ignore the importance of exercise, even bodyweight exercises, when traveling or unable to access a gym for muscle maintenance or growth.

Do not use strong antibacterial mouthwash if you are consuming nitrate supplements or nitrate-rich foods, as it negates their blood flow benefits.

Do not rely solely on observational studies for causal conclusions without strong plausible mechanisms or supporting controlled trials, especially concerning artificial sweeteners.

Common Questions

While some studies indicate high-dose antioxidant supplementation, particularly with vitamins C and E, can reduce anabolic signaling pathways, the actual blunting effect on hypertrophy appears to be small, modest in magnitude, and quite inconsistent across the literature. Plant-derived antioxidants from food sources or extracts like beetroot juice do not seem to have this effect and are generally good for health.

Topics

Injury Prevention Creatine Supplementation Health & Longevity Nutrition & Diet Human Performance Muscle Hypertrophy Antioxidant Supplementation Powerlifting Training Artificial Sweeteners Health Effects Sleep Restriction Impact Conjugate Method Healthy Cooking

Mentioned in this video

Software & Apps

Average to Savage 2.0

A strength training program, currently in beta, finalized by March 1st and to be featured in an r/weightroom program party.

People

Samantha Eugenie

A 17-year-old female powerlifter who deadlifted 210 kg (463 lbs) at 63 kg bodyweight, holding the world record in her age and weight division.

Samantha Calhoun

The current world record holder in deadlift in Samantha Eugenie's weight class, with a lift of 262 kg (498 lbs).

Mahalia Reeves

A 16-year-old female powerlifter who benched 375 lbs in the super heavyweight division, placing her 6th all-time for female benchers and 2nd for tested female bench of all-time.

Roberta Collins

The current tested female bench world record holder, with a lift of 390-391 lbs in 2003.

Nick Lane

Author of the book 'Power, Sex, Suicide: Mitochondria and the Meaning of Life', which is highly recommended for understanding mitochondria.

Andrew Patton

Co-author of the article discussing injury risk factors in powerlifters, contributing the majority of the work.

Louie Simmons

The founder of Westside Barbell and popularizer of the Conjugate Method (Westside Barbell method) in the West, known for his unique programming recommendations for powerlifting.

Eric Hanson

A faculty member on the host's thesis committee who conducted research on the effects of androgen deprivation therapy on muscle protein synthesis.

Meghan Callaway

A fitness content creator specializing in pull-ups, highly recommended for her expertise in the exercise, and author of 'The Ultimate Pull-Up Program' ebook.

Companies

Athletic Greens

A brand of greens powder that was formerly very popular and often sponsored fitness content creators.

Studies & Research

Massive Ar-Rahmani et al. Paper

An epidemiology paper linking higher self-reported intake of artificially sweetened beverages to an increased risk of stroke, particularly among obese individuals.

Yogurt (2011) paper

A paper from 2011 that discusses the stability of Creatine in liquid solutions, noting its breakdown rate based on pH and temperature.

Clifford et al. Meta-analysis

A meta-analysis that investigated the effects of vitamin C and E supplementation on strength and hypertrophy outcomes in response to training, finding no significant effect on hypertrophy.

Ishmael et al. Review

A review discussing evidence that the effects of vitamin C and E on hypertrophy might be distinct from those of plant-derived phytonutrients, suggesting different mechanisms of action.

Pace et al. Paper

A paper that associated higher recent and cumulative intake of artificially sweetened soft drinks with increased risk of stroke and dementia, while finding no association for sugar-sweetened beverages.

Organizations

American Heart Association

An organization that made a statement in 2018 acknowledging an association between low-calorie sweeteners and cardiovascular/metabolic outcomes, but also noting the inability to rule out reverse causality.

Westside Barbell

A renowned powerlifting gym and system founded by Louie Simmons, known for its Conjugate Method programming.

Books

Power, Sex, Suicide: Mitochondria and the Meaning of Life

A book by Nick Lane that provides extensive information about mitochondria and their role in biology, recommended by the host.

The Ultimate Pull-Up Program

An ebook guide by Meghan Callaway focused entirely on mastering pull-ups, recommended by the hosts.

Products

Listerine

A brand of antibacterial mouthwash, which, when used regularly, can negate the benefits of nitrate supplementation for blood pressure and exercise performance.

Sriracha hot sauce

A type of hot sauce recommended as an ingredient for Eric's spicy chicken recipe to add heat and flavor.

Tools & Products

NRF2

A transcription factor that is activated by polyphenols and other phytonutrient antioxidants, leading to increased activation of endogenous antioxidant enzymes.

Drugs & Medications

Androgen Deprivation Therapy

A medical treatment often used in men with prostate cancer, which suppresses testosterone levels to zero and depresses basal rates of muscle protein synthesis.

Supplements

Creatine

A popular supplement whose stability in liquid solution is affected by pH and temperature, with optimal absorption into muscles regardless of timing relative to workout.

Capsaicinoids

Compounds found in hot peppers that provide spicy flavor and heat, with literature indicating thermogenic effects, potential reduction in hunger, and increased reps to fatigue.

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