Protein Digestion Speed, Bone Density, Push-Pull Ratios (Episode 79)
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
- In today’s episode, Eric discusses the ins and outs of protein digestion speed, and why you probably don’t have to worry about consuming “fast proteins” post-workout and “slow proteins” pre-bed. After that, Greg and Eric field a number of questions from listeners, covering a range of topics including the relationship between exercise variety and hypertrophy, how to train for greater bone density, what acute protein synthesis studies can (or can’t) tell us about eating to maximize hypertrophy, and whether or not you need to balance “pushing” and “pulling” volume to keep your shoulders healthy and pain-free. To close out the show, Eric confidently recommends a travel destination he’s never been to.
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*TIME STAMPS*
0:00 Intro/Announcements
1:35 Research Roundup: Protein digestion speed
28:42 Q&A
29:30 If overall volume and intensity are equated, is doing 5 different exercises for a particular muscle group more effective (for hypertrophy) than doing a single exercise for that muscle group?
32:20 Why does the Stronger By Science Community Facebook group only have 4,400 members, while Jim Stoppani’s Facebook group has almost 120,000?
38:05 How should you train to maximize bone density?
47:17 What’s a training or nutrition strategy from the past that you’d like to see come back into style?
57:27 Are short-term measures of muscle protein synthesis predictive of longitudinal muscle hypertrophy? As long as total protein and calorie intake are matched, is there a significant difference between eating two meals per day versus eating every 3-4 hours?
1:01:24 Do you really need to balance your “pushing” and “pulling” volume to keep your shoulders healthy and pain-free?
1:13:05 To Play Us Out: Travel recommendation - Rottnest Island, Australia - กีฬา
I feel like Greg deserves a promotion to Senior Temporary Guest Co-Host
You!?
One greg trying to steal another Greg's shine I see
This may or may not be a link to the Jim Stoppanni biceps curl video:
th-cam.com/video/38P5JLyrgQo/w-d-xo.html
Man sounds like al bundy.
My mind was just completely blown when Greg talked about how strong our muscles actually are!
I'm from Perth, Western Australia and have visited Rottnest many times. The quokka are indeed very cute and very tame because there are no predators on the island. My wife and I were once upset to find one spread-eagled on the grass with its tongue hanging out of its mouth. We were wondering how it had died when it stirred, scratched itself and hopped away - it was just having a nap!
fully agree with Greg's want for people training for general health and robustness.
MacroFactor is amazing !
What I'll always say to people who want to indulge in the "casein for bedtime" discussion is the fact that the casein shakes are mostly a supplement industry ploy to get you to buy 2 different supplements instead of one. Because most people who buy supplements only do it 1-5 times in their lifetime, the industry has created a 'need' for multiple milk protein shakes for customers to buy more than one thing per store visit, doubling profits.
This is a large part of why so much media is dedicated to the discussion of the differences (In a world where website articles are almost all advertisements for something).
If people want a slow digesting protein, the answer is clearly a natural source of protein that really will take all night to absorb, rather than a casein which is really only "Slow" compared to other shakes.
I ask people "What is a slow car, a Porsche 911 or a nissan GTR", and this helps with the analogy.
More than doubling the profits in fact, because casein is more expensive than whey.
I'm still happily eating my Greek yogurt + flavored whey as my 4th meal, but good to know the ratio isn't a big deal and if I choose some alternative meal occasionally it won't be a problem
As a woman who is pretty much past the age where guys are looking to pick her up in the gym, I find that with or without headphones, it's hard to get fully integrated into gym culture. I appreciate that men are aware of the issue of appropriate gym behavior and not treating it like a singles bar, but it can go too far off in the other direction.
Far from getting too much attention, I find that the space is mostly filled with men who, if they talk to me at all, use extremely formal language (vous instead of tu, apologies for offending my delicate ears with swearing, one guy routinely calls me "madame", like we're in a tearoom instead of a gym...). Instead of normal interactions, I get men trying to load my bar for me, I guess so I don't strain my fragile, estrogen-filled body with the manly 20kg plates. I'd frankly love it if someone noticed my little PR, or wanted to talk about deadlift form, or offered to spot me on bench, but I'm not holding my breath.
On the upside, I'm hoping to use my new powers of invisibility to go out and fight crime.
Welcome to the world of how most men/boys feel in most social situations…
@@kapoioBCS Fair enough.
I will say this: one of the really nice and unexpected things about lifting regularly has been discovering that men are just as insecure as women. Like, I'm not happy that anybody feels bad, but it's nice to feel like everybody's a person, instead of playing on two separate teams.
@@nicole7431, You can blame the #metoo movement for what you are experiencing. Now if a guy wants to differentiate himself from rapists, he has to never initiate to be on the safe side and instead wait for the woman to interact with him first.
@@cantankerouspatriarch4981 I'm fairly sure there are other ways to differentiate yourself from a rapist.
@@nicole7431, but none of them are 100% full proof like avoiding interaction entirely. All other options carry with them a degree of risk.
Did not expect to hear about my local holiday spot of Rottnest (just off the coast of where I live). In the same area we also have Penguin Island that is home to a colony of Fairy Penguins (doing it tough right now after local govt dropped the ball on a particularly bad breeding season during Covid), Seal Island (with what you'd expect) and Carnac Island (which is not so cute - home to many tiger snakes). The birding along our coast and wetlands is excellent and we have several flora diversity hotspots. It truly is a beautiful place (not that enough who live here appreciate it that way) and on top of that we have been well secluded during Covid and only in the last few weeks seen Covid cases in the thousands (after opening the borders and with more virulent Omicron). Oh yeah, we have a decent powerlifting and strongman community, too :D
“Yeah, and to everyone, we are on microphones”, Gregg!! 🙃🙃
We interned with Eric Cressey back in the day, and, yeah, that's where we learned to do more pulling than pushing. We've backed away from that stance since then, but I still use it in my own training. My pulling muscles seem to need more volume to get the same stimulus as my pushing muscles. I wonder if it's because pushing exercises tend to be hardest in the stretched position whereas pulling exercises tend to be hardest in the contracted position.
Did you mistakenly write pull when you mean push?
@@PikesCore24 Oh, thank you. And, uh, perhaps. But I've tried to delete the evidence. If you edit your comment to remove all mention of the typo, nobody will ever know.
N-no road to Athens/the stage? 🥺
You'll be happy to learn the biceps throw video is still on YT
“To play us out” always stealing the show!
I think the catchy name is the main reason for all of the Carnivore content. Paul Saladino doesn’t even eat fully Carnivore, but his TH-cam name is still Carnivore MD. Many “Carnivore” recipes include things like spices. Animal-based isn’t nearly as catchy as Carnivore. I tend to eat more Animal-based with some Nose-to-Tail aspects myself, but if I’m looking up something online, I just type in “Carnivore.”
So has the advent of social media, blue tooth and smartphones, help or hinder training 🏋and body composition🤔
Helped 💯
I think the amount of pulling exercises (I say exercise specifically because all muscles pull) you do should depends on the context, like most things. What are your goals? If we're talking upper back. One question is do you want a stronger and or more jacked upper back? Yes? Do more upper back work. No? Don't do more upper back work. Given there's no real evidence to support particular ratios just do upper back work that's commensurate with your goals.
What a hot take
I respectfully disagree on the headphones thing. Music is my main motivator and helps me push harder. When I see people training without music I mostly can't help but think they're psychopaths
On what platform we can see links to studies?
Remember "Gypsy Boots" on the old Steve Allen Tonight show.
"500 pounds of force is a ton of force!" Not to be that guy, but actually it's only 1/4 ton... Seriously, that was a great discussion, because it's just the kind of thing I was wondering about.
The topic of push-pull was very interesting.
An anecdote coming from beginner observations: I assume at least anyone with weak back recognizes when they started benching how the back shoulders activate and get stimulated a lot. Similarly to how when I started with weak back (whole back had imbalances, training always makes different parts sore on each side), the overhead press was first and foremost upperback stimulation for me. And squats were abs/core, back, chest and arms training. I assume the stabilizing element does train them decently, and the complementary effect of those big compound lifts certainly does something to train you as a whole. So maybe it's reasonable to assume (under the circumstance of no research evidence on the topic) that that stabilization trains muscles enough to avoid injuries in most cases? Given that you're not doing maximum strength or power expressions.
And as another anecdote, I started with one heavy working set on each lift, and it wasn't even questionable that not only did the dedicated back training cause more rapid growth in back than anywhere else, but also the extra stimulation from those other lifts demanding stabilization got the back "way ahead" meaning catching up to make the body more "natural" in posture. As in my S-like back and tilted hip started straightening, my rounded and tilted shoulders started lining up and pulling back. Never applied extra back volume compared to chest.
And despite previously not even being able to sit straight and give the head a "natural" posture instead of tilted back and tensioned for lack of thoracic strength, shoulders at the front and not being able to even pull the scapulae "to the back" instead of winging out, I never had shoulder problems. That's a very weak argument, but makes me think the shoulder issues are more related to rather extreme expressions. And it just very often with human body seems to lead up to the end result of the body being somewhat self-fixing system, where it naturally balances out if you have problems in one direction. Like nutrition seems to often take care of itself to some extent as long as you meet the basics, the muscles seem to mostly balance it out if you don't go overboard in some direction.
Hold on, I thought it was impossible to selectively target any particular quadriceps muscle as they all share a common tendon. Is this incorrect?
If so, what exercises place more emphasis on the vastus lateralis and less on the vastus medialis?
The function of the muscle will tell you this
@@nottheone582 So you're saying that you cannot isolate any particular quad muscle since they all have the same function (apart from the rectus femoris which flexes the hip)?
Netherlands
Go figure.
I don't want to talk while working out. If you want to talk, get off the equipment and let others use it. I see too many people talking for several minutes between sets and wasting time of the people that want to use what they're standing on. That's why I prefer my home gym. No idiots blabbing off at the mouth getting in my way. I only rest a minute or two for what I'm doing. Get in, get out. I also don't want to be asked to spot. It interrupts my work/rest ratio.
I guess a lot of the uprising carnivore stuff is just the clickbate-effect. Juiced caveman eats raw liver and brain? Probably gets some attention XD .
Every time I see this temporary guest co host...