Are essential amino acid supplements better than branched-chain amino acid (BCAA) supplements?

Research indicates that essential amino acids (EAAs) are more strongly associated with muscle protein synthesis than BCAAs alone. While leucine is an important trigger, the collective presence of all essential amino acids appears to be a more significant driving factor for post-meal muscle protein synthesis.

How important is meal timing and frequency for body composition?

Recent studies provide conflicting headlines, but controlled interventions suggest that individuals can succeed with various meal frequencies. Key recommendations for optimizing, if you choose to, include avoiding meals during biological night (2-3 hours before sleep), biasing calories earlier in the day, having consistent meal times, and a restricted feeding window (like a 12-hour overnight fast).

Do strength phases enhance hypertrophy gains?

A study by Carvalho et al. suggested that a 3-week strength phase followed by a 5-week hypertrophy phase led to greater strength and muscle gains. However, this finding conflicts with other research on periodization and high/low load training, and the data showed unusual homogeneity and statistical inconsistencies, warranting skepticism and further replication.

How does sleep restriction affect calorie intake and food choices?

A study found that repeated sleep restriction (4 hours in bed for 5 nights) increased daily caloric intake by an average of 527 calories. Participants also showed a tendency for increased saturated fat intake and a relative decrease in protein intake, with significant individual variability in response.

What is the emerging role of lactate beyond being a fuel source?

Lactate is being investigated as a signaling molecule. Emerging evidence suggests it may reduce post-exercise appetite by inhibiting ghrelin secretion, modulating hypothalamic neuropeptides, and interfering with ghrelin receptor signaling. It is also being explored for its potential role in anabolic signaling.

Can high-intensity exercise help with hunger management during weight loss?

Preliminary evidence suggests that high-intensity, glycolytic exercise (which generates more lactate) might suppress ghrelin and reduce energy intake the day after. While not a standalone solution, tentatively leaning towards high-intensity cardio could be considered if struggling with hunger during a fat loss phase, provided recovery is managed.

What is micro RNA and how might it relate to muscle memory?

Micro RNA (miRNA) are small RNA molecules that interfere with gene expression by blocking messenger RNA from being translated into proteins. Mouse studies suggest that mir-1, a miRNA that interferes with hypertrophic gene expression, decreases with training and remains suppressed long-term after detraining, potentially making muscles more responsive to growth upon retraining (muscle memory).

Is American maple syrup and pumpkin pie 'real'?

In America, much of what is sold as 'syrup' for pancakes is actually corn syrup with flavoring, not real maple syrup. Likewise, many 'pumpkin pies' historically used other types of squash because pumpkin is not ideal for pie in terms of texture and flavor. Even commercially canned 'pumpkin puree' can be a specific hybrid not truly a traditional pumpkin.

What are common mislabeling issues with Parmesan cheese and fish?

Most 'Parmesan cheese' sold in American supermarkets (especially pre-grated) is not authentic Parmigiano-Reggiano and can contain fillers like cellulose (wood pulp). Fish, particularly red snapper and white tuna/albacore in restaurants, are frequently mislabeled, with cheaper fish like tilapia or escolar (which can cause digestive issues) being substituted.

What is truffle oil and is it authentic?

The vast majority of products labeled 'truffle oil' are not made from real truffles. They are typically grape seed oil infused with a single molecule, 2,4-dithiopentane, which mimics one of the pungent scents of truffles but lacks the full flavor profile. True truffle oil is extremely expensive.

Key Moments

Protein, Lactate, and Strength Phases to Boost Hypertrophy (Episode 52)

Stronger By Science

Education3 min read126 min video

Dec 10, 2020|6,617 views|201|35

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Key Moments

TL;DR

Podcast covers protein intake, meal timing, muscle memory, and a study on strength phases for hypertrophy.

Key Insights

Optimal protein intake for lean mass gains shows diminishing returns beyond 1.3-1.6g/kg body weight, though benefits continue up to 2.2g/kg.

Essential amino acids, not just leucine, are strongly associated with muscle protein synthesis, potentially benefiting vegans/vegetarians.

Current research on meal timing (frequency, late eating, OMAD) shows conflicting conclusions; consistency and avoiding late-night meals may be beneficial.

A study suggesting strength phases enhance hypertrophy is met with skepticism due to conflicting literature and potential data anomalies.

Sleep restriction significantly increases caloric intake (average 527 calories/day) and alters macronutrient preferences.

Lactate is emerging as a potential signaling molecule influencing appetite suppression and potentially anabolic processes, with further research needed.

MicroRNA (miR-1) may play a role in muscle memory by inhibiting hypertrophic gene expression, remaining suppressed long-term after training.

Many common food products (e.g., 'parmesan' cheese, red snapper, truffle oil) are often mislabeled or contain non-traditional ingredients.

OPTIMAL PROTEIN INTAKE HIGHLIGHTS

A meta-analysis by Tagawa et al. examined protein intake for lean mass gains, including over 5,400 participants. The findings suggest a steep increase in gains from 0 to approximately 1.3-1.6 grams of protein per kilogram of body weight per day. Beyond this point, the relationship flattens, indicating diminishing returns, though some benefits persist up to 2.2g/kg.

ESSENTIAL AMINO ACIDS AND MUSCLE GROWTH

Research compiled by Church et al. found that various measures of essential amino acid (EAA) availability in the blood post-feeding, including peak concentration and area under the curve, are positively associated with muscle protein synthesis. This effect appears independent of total protein intake, suggesting that EAAs play a crucial role, and supplementation might benefit vegans or vegetarians.

MEAL TIMING AND ITS CONFOUNDING RESEARCH

Recent studies on meal timing offer conflicting advice: one links higher eating frequency to lower adiposity, another associates late eating with increased cardio-metabolic risk, and a third suggests one or two meals per day might be optimal for weight loss. While headlines are confusing, consistency, avoiding late-night meals, and having at least three protein servings daily are generally advisable for physique goals.

THE STRENGTH PHASE FOR HYPERTROPHY DEBATE

A study by Carvalho et al. suggested that a three-week strength phase followed by a hypertrophy phase led to greater strength and muscle gains than an eight-week hypertrophy-only program. However, skepticism exists due to conflicting research, particularly comparisons with high-load vs. low-load training and different periodization models, alongside potential statistical anomalies and a lack of correlation between muscle size and strength in the study's dataset.

SLEEP RESTRICTION'S IMPACT ON APPETITE

Research indicates that sleep restriction, defined as only four hours in bed per night for five consecutive days, leads to a significant increase in daily caloric intake, averaging an additional 527 calories. Participants also showed a trend towards increased saturated fat and decreased relative protein intake. Notably, the variability in caloric response was substantial, ranging from a decrease of 305 to an increase of over 1,600 calories per day.

LACTATE'S EMERGING ROLES

Lactate is being investigated not just as a fuel source but also as a signaling molecule. Emerging evidence suggests it may inhibit ghrelin secretion and modulate neuropeptide signaling in the hypothalamus, potentially suppressing appetite post-exercise. While preliminary, research in humans and rodents hints at lactate's role in anabolic signaling and muscle adaptations, warranting further investigation into its practical applications.

UNDERSTANDING MUSCLE MEMORY MECHANISMS

A mouse study by Moroco et al. explored muscle memory, suggesting microRNA (miR-1) as a potential mechanism. miR-1 levels decrease with training, which normally promotes hypertrophy by lessening interference with anabolic pathways like IGF-1/Akt. This suppression persisted long-term after detraining, potentially allowing for faster muscle growth upon retraining. While promising, this finding is from rodent models and needs human replication.

FOOD MISLABELING AND DISAPPOINTMENTS

Several common food items are often not what they seem. Much of what is sold as 'parmesan' cheese in the US contains fillers like cellulose and is not authentic Parmigiano-Reggiano. Fish, especially red snapper and white tuna, are frequently mislabeled in restaurants, often substituted with cheaper alternatives like tilapia or escolar, the latter known for causing digestive issues. Additionally, most commercially available 'truffle oil' is synthetic, made from grape seed oil with an added aroma molecule, not actual truffles.

Mentioned in This Episode

●Products

●Companies

●Organizations

●Books

●Studies Cited

●People Referenced

Common Questions

A recent meta-analysis by Tagawa and colleagues suggests an inflection point around 1.3-1.5 grams of protein per kilogram of body mass per day for notable improvements in lean mass. Benefits continue up to 1.8-2.2 g/kg/day, but the gains are less pronounced beyond the inflection point.

Topics

Protein Intake Health & Longevity Nutrition & Diet Human Performance Muscle Hypertrophy Sleep Deprivation Meal Timing Lactate Metabolism Muscle Memory Open Science

Mentioned in this video

organizationNational Institutes of Health (NIH)

A US government agency whose funded projects also require open-access publication, with grants covering publication fees.

personBill Campbell

A faculty member mentioned for a post about muscle protein synthesis following BCAA intake, which helped clarify the speaker's understanding of amino acid research.

personGeorge Brooks

Credited with leading the way in vindicating lactate, shifting the understanding of it from a waste product to a valuable fuel source and signaling molecule.

organizationPew Research Center

An organization that conducted a survey on Americans' willingness to get a COVID-19 vaccine.

studyNature

A scientific publishing company criticized for its high open-access fees and charging for manuscript reviews without compensating reviewers.

personEddie Berglund

Swedish IPF lifter, known for his hyper-efficient bench technique, who hit a 730 kg mock total as a 66 kg lifter, potentially breaking world records.

productParmigiano Reggiano

The 'real deal' Parmesan cheese, produced in a specific region of Italy; most 'Parmesan' in the US is not this product.

organizationEuropean Union

An organization that passed a law requiring EU-funded research to be published open access, indirectly funding publisher fees with tax money.

studyCarvalho et al.

A study titled 'Stronger Better?' suggesting that a strength phase followed by a hypertrophy phase may promote greater hypertrophy and strength in trained men, but the speaker raises skepticism due to conflicting research and data issues.

organizationNational Science Foundation (NSF)

A US government agency whose funded projects also require open-access publication, with grants covering publication fees.

personJamal Browner

Powerlifter who briefly held the deadlift record that Yury Belkin then reclaimed.

personDanny Lennon

Author of an article on chrono-nutrition, providing practical guidelines for optimizing meal timing and circadian rhythm, including avoiding late meals and having consistent eating windows.

organizationFood and Drug Administration (FDA)

A US government agency that cracked down on mislabeling squash as pumpkin in food products.