Does splitting workouts throughout the day impact strength and hypertrophy?

Studies generally show that splitting workouts into multiple sessions throughout the day, while maintaining the same total volume, has a neutral to slightly positive effect on strength and possibly hypertrophy. It likely doesn't have negative effects unless used as an excuse to greatly increase unrecoverable training volume.

How does hypothalamic amenorrhea affect muscle building and athletic performance?

Hypothalamic amenorrhea, caused by low energy availability, negatively impacts muscle building and athletic performance due to widespread hormonal alterations (growth hormone, IGF-1, testosterone, estrogen, thyroid hormones). Restoring energy availability and modifying training can reverse some of these impairments, even if a full menstrual cycle doesn't return immediately.

Is resistance training safe and beneficial for children and adolescents?

Resistance training is generally safe for youth, with no evidence it stunts growth. Injuries are more often due to lack of attention or control rather than growth plate damage. Before puberty, focus should be on skill development and technique, while during and after puberty, strength and hypertrophy gains are substantially greater, allowing for increased loads and volume.

Can I get organic benefits from nitrate-rich vegetables instead of supplements?

Yes, habitual intake of nitrate-rich vegetables (like beets and leafy greens) can induce the same ergogenic benefits as concentrated nitrate supplements. Research suggests that food-derived nitrate, especially from beetroot juice, can be even more effective than isolated sodium nitrate, likely due to synergistic effects with other naturally occurring antioxidants and phytonutrients.

What is the recommended dosing and timing for L-Citrulline supplementation?

For L-Citrulline, a standard dose is 3-6 grams orally per day. For Citrulline Malate, a 2:1 ratio is generally recommended with an 8-gram dose. It should be taken all in one dose, about 1-2 hours before exercise, as studies show benefits with this timing.

Does the speed of protein shake consumption impact protein timing benefits?

The exact speed of consuming a protein bolus (e.g., chugging vs. sipping) does not matter for protein timing benefits. Various contextual factors in a mixed meal, like fiber and fat content, already influence digestion rate, making micromanaging consumption speed irrelevant. It's more important to split daily protein into 3-5 relatively equal servings.

Are high-protein diets linked to kidney stones in healthy individuals?

For healthy individuals with no predisposing factors, scientific evidence does not conclusively link high-protein diets to increased kidney stone formation or kidney disease. However, if you are predisposed to kidney stones or develop them, it may be advisable to examine your total protein intake and protein types.

How does L-Theanine interact with caffeine, and what's the recommended dose?

L-Theanine can complement caffeine by promoting relaxation without sedation, reducing jitters and anxiety often associated with high caffeine doses. A typical dose is 100-200 milligrams taken with caffeine. However, some individuals may subjectively feel sleepy with higher L-Theanine doses.

Does Aspirin blunt hypertrophy or strength gains like NSAIDs?

Aspirin plausibly could blunt hypertrophy and strength gains in healthy young subjects, similar to NSAIDs like ibuprofen or naproxen. Aspirin works through similar mechanisms by inhibiting COX-2, and also irreversibly inhibits COX-1, potentially making it an even worse choice than other NSAIDs for hypertrophy.

Does age (16-19 years) negatively affect strength gains in linear progression, and how should lifter levels be defined?

By 16-19 years old, individuals should respond well to resistance training, as puberty has largely occurred. If a linear progression stalls out before reaching arbitrary 'intermediate' numbers like a 405lb deadlift, it is normal due to high variability among lifters. Lifter levels (novice, intermediate, advanced) should be defined by the rate and type of progression possible (e.g., weekly, monthly, requiring full cycles) rather than specific lift numbers.

When is a personal trainer ready to take on clients?

A newly certified personal trainer, even with a kinesiology degree, is likely not fully 'ready' immediately, as practical skills like spotting technique errors, making on-the-fly adjustments, and building rapport are learned by doing. Shadowing experienced trainers, internships, or learning from colleagues in a commercial gym can accelerate development, but initial client interactions will be part of the learning process.

What is an efficient approach to reading academic research articles?

An efficient approach involves first glancing at the abstract for a summary, then checking the last two sentences of the introduction for hypotheses. The methods and results sections are crucial, requiring thorough understanding of methodology and statistics (which may involve external reading). Discussions and introductions can be skimmed or reread later to contextualize findings, with efficiency increasing as familiarity with a research area grows. Learning from mistakes by comparing one's interpretations with experienced reviewers is also valuable.

Key Moments

Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up (Episode 46)

Stronger By Science

Education3 min read152 min video

Jul 2, 2020|5,886 views|163|16

Stronger By Science Podcast

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Key Moments

TL;DR

Explores new meta-analyses on exercise, placebo effects, foam rolling, tDCS, supplements, and Q&A on training, nutrition, and research.

Key Insights

Regular exercise, both resistance and aerobic, may increase resting metabolic rate by 70-100 kcal/day.

Placebo and nocebo effects can significantly influence sport performance, with effects comparable to many supplements.

Foam rolling may offer slight benefits for sprint performance and post-exercise recovery but its effects are small.

Transcranial direct current stimulation (tDCS) shows promise for improving strength and strength endurance.

Dietary nitrate intake from vegetables can provide similar benefits to nitrate supplements.

Taking multiple protein servings daily is more effective than consuming one large bolus.

High-protein diets are generally safe for individuals with healthy kidneys.

L-theanine can help mitigate caffeine's jittery side effects without causing sedation.

Training younger adolescents should focus on skill development and proper technique over heavy lifting.

The effectiveness of supplements like citrulline, carnitine, and arginine varies, with citrulline and nitrates showing more promise.

Aspirin's potential impact on hypertrophy in young, healthy individuals is uncertain but plausible.

Alcohol consumption's negative impact on recovery from strenuous exercise and performance might be less pronounced than expected in some scenarios, but cumulative effects and skill-dependent tasks are still concerns.

Splitting workouts throughout the day may have a neutral to positive effect on performance, provided total volume doesn't increase excessively.

GOOD NEWS AND FEATS OF STRENGTH

The episode opens with a Good News segment, highlighting a Supreme Court decision against LGBTQ+ employment discrimination and a heartwarming initiative providing books to children via drones. In a unique 'Feats of Strength' segment, predictions are made about Julius Maddox's potential 800-pound bench press attempt, discussing the challenges and uncertainties surrounding such a landmark lift.

METABOLIC RATE AND PERFORMANCE EFFECTS

New meta-analyses reveal that both resistance and aerobic training can increase resting metabolic rate by approximately 70-100 kilocalories per day. The discussion then delves into the placebo and nocebo effects on sport performance, noting that these psychological factors can yield effect sizes comparable to many performance-enhancing supplements, suggesting that the perception of taking something can be physiologically impactful.

SUPPLEMENTS AND RECOVERY STRATEGIES

Research on foam rolling indicates minor benefits for sprint performance and post-exercise recovery, but significant gains are unlikely. Transcranial direct current stimulation (tDCS) shows potential for enhancing strength and endurance, though consumer product effectiveness remains questionable. The effectiveness of supplements like citrulline, carnitine, and arginine is reviewed, with citrulline and nitrate-rich vegetable intake emerging as more promising for ergogenic benefits.

DIETARY CONSIDERATIONS AND TRAINING APPROACHES

The podcast addresses mercury levels in tuna, recommending adherence to FDA guidelines for safe consumption, particularly for canned light tuna. It explores splitting workouts throughout the day, suggesting it may be neutral to positive for gains if volume is managed. Hypothalamic amenorrhea's impact on hypertrophy is discussed, emphasizing that restoring energy availability is key, even before a full return of the menstrual cycle.

ADOLESCENT TRAINING AND ALCOHOL CONSUMPTION

Guidelines for resistance training in children and adolescents focus on skill development, proper technique, and supervised sessions, emphasizing that growth plates are unlikely to be harmed by appropriate training. The effects of alcohol on recovery are examined, with evidence suggesting moderate consumption may have less impact on certain performance metrics than previously thought, though cumulative effects and skill-dependent activities remain areas of concern.

RESEARCH INTERPRETATION AND PROFESSIONAL DEVELOPMENT

Practical advice is given on reading research, emphasizing critical appraisal of methods and results, especially when encountering novel topics or potential discrepancies. For aspiring trainers, the importance of hands-on experience, mentorship, and continuous learning is stressed, acknowledging that readiness often comes through practice rather than simply acquiring certifications.

Mentioned in This Episode

●Supplements

●Products

●Tools

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

FDA Tuna Consumption Guidelines by Mercury Level

Data extracted from this episode

Tuna Type	Mercury Level	Recommended Adult Servings/Week
Tuna (canned light)	Low	2-3 servings
Albacore/White Tuna	Moderate	1 serving
Yellowfin Tuna	Moderate	1 serving
Bigeye Tuna	Highest	Avoid/Rarely

Supplement Effect Sizes for Performance Improvement

Data extracted from this episode

Supplement/Intervention	Effect Size (Cohen's D)	Primary Outcome
Placebo (General)	0.3 - 0.4	Sport Performance
Placebo (EPO-like)	~0.8	Endurance Performance
Placebo (Steroid-like)	~1.4	Strength Performance
Caffeine (Strength)	~0.5 (with placebo effect)	Strength Performance
Citrulline Malate	~0.2	Strength & Power Outcomes
Sodium Bicarbonate (Adjusted)	0.2 - 0.25	Muscular Endurance

Common Questions

The FDA categorizes tuna into 'best choices' (two to three 4oz servings/week for canned light tuna), 'good choices' (one 4oz serving/week for albacore/white and yellowfin tuna), and 'choices to avoid' (bigeye tuna) due to their mercury content. It's advisable to moderate intake, especially for higher-mercury types.

Topics

Strength Training Nutrition & Diet Mental Health & Psychology Human Performance Learning & Education Business & Entrepreneurship Exercise Science Hormonal Health Research Methodology Youth Fitness Recovery Protocols Personal Training

Mentioned in this video

productdrones

Used by a library in Virginia to drop off books for children, described as a 'flying library'.

tooltDCS

A technology that appears to reliably improve strength and strength endurance performance, though the efficacy of consumer-grade devices is questioned due to electrode placement precision.

studyFleck and colleagues 2016

A study comparing beetroot juice to a nitrate-matched dose of sodium nitrate, finding beetroot juice to be slightly more effective, suggesting other compounds in food contribute to benefits.

personChad Wesley Smith

A powerlifter known for his exceptional peaking ability for strength on the platform, an example of how athletes can significantly improve their performance on meet day.

productPomegranate

Suggested as a better alternative to L-Carnitine for mitigating post-exercise soreness due to its rich antioxidant and phytonutrient content, available from whole foods or extracts.

bookGrow Like a New Lifter Again

An article Greg Knuckles wrote for Stronger by Science about his nuclear domain theory, which is due for an overhaul due to recent review papers.

locationVirginia

A county in Virginia started using drones to deliver books to kids whose schools and public libraries were closed, creating a 'flying library'.

conceptLGBTQ+

The Supreme Court decision regarding employment discrimination against LGBTQ+ individuals in America.

organizationFDA

Their guidelines on mercury levels in different types of fish, particularly tuna, are referenced to answer listener questions about safe consumption amounts.

supplementIbuprofen

A common NSAID, discussed in the context of inhibiting hypertrophy in healthy young subjects due to its action as a COX-2 inhibitor.

toolAcupuncture

Discussed as a physical therapy treatment that shows effectiveness compared to no treatment, but not when compared to sham acupuncture (placebo).

productBigeye Tuna

Categorized by the FDA as a 'choice to avoid' due to its highest mercury levels, not recommended as a weekly staple.

organizationSupreme Court

The US Supreme Court recently ruled that employment discrimination against LGBTQ+ people is unconstitutional, which is highlighted as positive news.

personJulius Maddox

A powerlifter mentioned for his recent missed 790lb bench press attempt and an upcoming televised attempt at 800lb.

companyESPN

Mentioned as a potential broadcaster for Julius Maddox's 800lb bench press attempt, though confirmation for streaming was not found.

organizationStronger by Science

The podcast's parent organization, which maintains a large list of meta-analyses on training and nutrition, and sends out research roundup emails.

conceptresting metabolic rate

Discussed in a meta-analysis, showing that exercise interventions (resistance and aerobic) can lead to small, but potentially meaningful, increases in RMR, independent of lean mass gains.

studyHurst et al. 2020

A systematic review and meta-analysis on the placebo and nocebo effect on sport performance, finding small but meaningful effects, often comparable to actual supplements.

conceptPlacebo effect

Discussed as a small but meaningful effect in sport performance studies, which can be comparable to the effects of many supplements, and its magnitude can depend on the intensity of the placebo.

conceptNocebo Effect

The inverse of the placebo effect, where negative expectations lead to worse performance, discussed in relation to sport performance.

drugErythropoietin

Mentioned in the context of placebo studies, where subjects believing they received EPO experienced a large placebo effect on endurance performance.

drugSteroids

Discussed in the context of placebo studies, where subjects who believed they received steroids experienced a very large placebo effect on strength performance.

supplementCitrulline Malate

A supplement shown to have a statistically significant but modest positive effect on strength and power outcomes (effect size ~0.2) in a meta-analysis, with recent studies showing lower effect sizes.

supplementCreatine

Used as a benchmark for supplement effectiveness; citrulline malate and beta-alanine are explicitly stated as 'no creatine,' highlighting creatine's superior efficacy.

supplementBeta-Alanine

Compared to citrulline malate as a second-tier supplement, not as effective as creatine, despite early hopes.

studyWilk et al. 2020

A meta-analysis titled 'Acute effects of foam rolling on range of motion in healthy adults: a systematic review with multi-level meta-analysis,' concluding that foam rolling improves range of motion as much as static stretching.

supplementVitamin C

High-dose vitamin C supplementation showed modest effects on oxidative stress and inflammation biomarkers but no significant impact on soreness or strength recovery, with no clear upside for healthy individuals.

supplementBetaine

A meta-analysis on betaine's effect on adiposity showed results primarily driven by two studies, highlighting the need for caution when interpreting meta-analyses with limited data.

supplementSodium Bicarbonate

Supplementation significantly increases strength endurance but not maximal strength, with an inflated effect size in one meta-analysis due to an outlier, suggesting a more modest effect (0.2-0.25).

personMichael Jordan

Mentioned metaphorically in a discussion about human performance under extreme conditions, not as a direct subject.

supplementL-Carnitine

A meta-analysis suggests it can reduce soreness and Creatine Kinase levels in the first 48 hours post-exercise, but literature is inconsistent and other phytonutrient-rich supplements might be better for recovery.

supplementWatermelon

Mentioned as a phytonutrient-rich food that can aid in recovery and reduce soreness, similar to pomegranate and beetroot.

supplementArginine

A meta-analysis claimed large effects on aerobic performance (0.84) and smaller effects on anaerobic performance (0.24), but the analysis had calculation issues. Due to poor bioavailability, citrulline is recommended over arginine for nitric oxide production.

productYellowfin Tuna

Categorized by the FDA as a 'good choice' for fish consumption for adults, with a recommendation of one serving per week due to mercury levels.

studyHäkkinen and Hartmann Studies

Early studies on splitting workouts found promising but not always statistically significant beneficial effects for soccer players and weightlifters doing the same volume in multiple daily sessions.

conceptLeptin

Mentioned in the context of extreme interventions for hypothalamic amenorrhea, where injecting leptin alongside dietary and exercise modifications showed highly variable restoration of the menstrual cycle.

personAlison Myers

Author of the review paper 'Resistance Training for Children and Adolescents,' recommended for insights on youth resistance training.

supplementSodium nitrate

Used in a study for comparison against beetroot juice to assess the independent effects of nitrate, found to be less effective than food-derived nitrate.

studyClifford and colleagues

Another study that also found beetroot juice to be slightly more effective than sodium nitrate, reinforcing the idea of synergistic effects from compounds in whole foods.

supplementL-Theanine

A supplement that promotes relaxation without sedation, often paired with caffeine to reduce jitters and anxiety. Recommended dosing is 100-200mg.

supplementCaffeine

Discussed as a stimulant whose jittery and anxious side effects can be attenuated by L-Theanine, especially at high doses.

conceptCOX-1

An enzyme irreversibly inhibited by aspirin, potentially making aspirin slightly worse for hypertrophy than NSAIDs, which primarily affect COX-2.

bookThe Belt Bible

An article published on Stronger by Science in 2014-2015 reviewing research on powerlifting belts. It is considered up-to-date, with only one minor mechanistic addition since its publication.

supplementAspirin

Plausibly could blunt hypertrophy or strength gains, similar to NSAIDs, as it works via similar mechanisms (COX-2 inhibition) and also irreversibly inhibits COX-1, potentially making it worse for hypertrophy than NSAIDs.

supplementNSAIDS

Including ibuprofen and naproxen, shown to inhibit hypertrophy in healthy young subjects due to COX-2 inhibition, but may improve it in older or high-inflammation subjects by normalizing inflammatory levels.

drugNaproxen

Another common NSAID, discussed alongside ibuprofen for its potential to inhibit hypertrophy in healthy young subjects.

conceptCOX-2

An enzyme that is a bottleneck in the inflammatory response; NSAIDs and aspirin inhibit it, which can then reduce hypertrophy signaling, especially in healthy young subjects.