#34 - Protein, muscle and exercise with Dr Stuart Phillips

Dr Glenn McConell chats with Professor Stuart Phillips from McMaster University in Canada. He is the world expert on protein needs for optimal muscle mass with exercise. We discussed gaining muscle to combat losing muscle. The discussion centred around resistance training, dietary protein needs, whether need protein from meat, the timing of protein intake, the need for protein supplements and protein needs with aging. Lots more. He has been very open to changing his views based on the data. An important, fun chat. Stuarts Twitter: @Mackinprof
0:00. Introduction and Stuart’s research journey
7:50. Gaining muscle to combat losing muscle
10:35. Muscle mass loss with aging, role of inactivity
12:30. Need to do both cardio and resistance training
14:43. Maximizing gains in muscle
18:25. Rating of perceived exertion to prescribe exercise
22:25. Muscular endurance vs aerobic endurance
26:20. Rugby: Big, fast and fit. Jonah Lomu
27:55. Resistance training can increase running economy
29:08. Now believes no need for most athletes to eat extra protein
33:55. Aging results in anabolic resistance
35:40. Timing of protein intake is not important
36:35. Most don’t need protein supplements
40:10. Need other supplements? Creatine
44:28. Plant-based diets are sufficient for protein needs
47:20. Healthy vegan/vegetarian diets and health
49:08. Healthy vegan/vegetarian diets have sufficient protein
52:39. Unhealthy vegan/vegetarian diets
54:40. Protein synthesis rates vs long term outcome
58:15. Can you outrun a bad diet?/issues with social media
1:04:44. Protein turnover and complementary proteins etc.
1:08:20. Genetic limit to muscle mass etc
1:10:15. Leucine, anabolic steroids and protein synthesis
1:13:15. Are there adverse effects of protein? Protein restriction
1:17:00. Plant-based protein better for longevity
1:19:30. Rodent studies/ catabolic crisis etc
1:21:30. Why endurance athletes live longer than resistance athletes
1:23:04. High load vs low load and hypertrophy
1:24:32. Capillary blood flow and resistance training
1:25:55. Interference of strength and endurance training?
1:26:50. Takeaway messages
1:31:15. Outro (9 secs)
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (link.springer.com/book/10.100....
Connect with Inside Exercise and Glenn McConell at:
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LinkedIn: Glenn McConell / glenn-mcconell-83475460
ResearchGate: Glenn McConell
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[@adrianclark3002]

Awesomely valuable episode (older guy here), please keep this great series going

[@jenniferkellett4314]

Just fascinating❣️Especially the info debunking the ‘protein synthesis’ gate being open for such a short time post endurance exercise. And so many other interesting points. Thank you!

[@forwardphysicaltherapyllc9863]

Great episode!

[@250txc]

Mr Phillips on top of every thing else, is a very common sense guy...

[@hectordanielambrizvillalob3926]

Awesome, best guest ever !!

[@ColonelClaypool]

Thank you!

[@global_nomad.]

just found your channel..and subscribed after listening to the Coogan episode..will give this a listen too....

[@hikerJohn]

This show answers a lot of questions some of which I did not even think to ask. But I was looking at the cost of plant protein on Amazon and it's a LOT more expensive than whey protein I get at Costco. I know I dont need it for training but I do need it for my long distance backpacking trips.

[@hikerJohn]

Wild rodents in the desert are running around all night long. it's like they are just doing it for fun.

[@250txc]

12:30 -- WHY, why would anyone with ANY real knowledge on a specific topic, WHY would you go to ANY social media platform and listen to someone who you DO NOT know who, what, when, or where about and take their words in a serious manner? Just sounds stupid to me to do this.

[@insideexercise]

Thanks. Do you mean compared with listening to experts on a topic like Stu Phillips?

[@250txc]

@@insideexercise Yes. Mr. Phillips has history and true credentials .
He also needs exposure on ~all medias in attempt to spread useful and unbiased INFO. in his field of expertise.