It's time for a MONSTER episode about protein. Naturally, Helms has recused himself because of his heavy biases and conflicts of interest with the shadowy figures behind Big Protein. As a result, Trex and Omar take a trip down memory lane and discuss everything we used to know about protein, and how a surprising percentage of that knowledge has changed over the last decade or so of research.
It wouldn't be fair to say that everything you thought you knew about protein is wrong, but there's no question that evidence-based protein guidelines have been significantly impacted by some paradigm-shifting studies that have occurred in the last few years. In this episode, Trex and Omar discuss what these new studies have taught us about protein, and how we can put this new information into action.
00:00 Intro to another episode with controversy (Helms’ one week suspension from the cult)
9:51 Trex leading the charge on protein timing
23:12 The limitations and applications of mechanistic research
MASS Office Hours https://www.youtube.com/@MASSResearchReview
MASS Research Review https://massresearchreview.com/
30:40 A short detour to muscle hypertrophy and the pump
35:17 Protein ingestion and the anabolic response: breaking down the latest study
Trommelen 2023 The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humanshttps://pubmed.ncbi.nlm.nih.gov/38118410/
56:00 Has protein distribution and timing been debunked?The takeaways
Taguchi 2021 Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athleteshttps://pubmed.ncbi.nlm.nih.gov/33361498/
Yasuda 2020 Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Menhttps://pubmed.ncbi.nlm.nih.gov/32321161/
1:04:49 Quantifying (un)certainty and applying caveats
1:14:53 Omar and Trex’s history with protein
1:25:52 Closing out another monster episode
Ep. 217 - The Rich History of Irish Lifting
Ep. 216 - The Most Important Powerlifting Meet In History? (The Sheffield Retrospective)
Ep. 215 - Is Bodybuilding a Sport?(feat Adrian Kind)
Ep. 214 - You Don’t Know Powerlifting Coaching (feat Matt Gary)
Ep. 213 - Addressing The IFBB Pro Bodybuilding Controversy (ft Desmond Butler)
Ep. 212 - High Level Powerlifting & Eric's Last Dance
Ep. 211 - Training Specificity Revisited & New Diet Break Data
Ep. 210 - What Powerlifting Needs To Do Better
Ep. 209 - Stretching For Hypertrophy & A Superior Creatine!?
Ep. 208 - Sheffield Final Roster, USPA controversy, New Bodybuilding Research
Ep. 207 - Is menstrual cycle periodization evidence-based? (feat Lauren Colenso-Semple)
Ep. 206 - Is the day you start lifting the day you become forever small?
Ep. 205 - Bodybuilding Corruption and Predicting Hypertrophy
Ep. 204 - New Years Gains: Less Sleep Loss & Choosing Better Influencers
Ep. 203 - Can Enhanced Bodybuilding Be Safer? (Feat Dr Guillermo Escalante)
Ep. 202 - The New Supplement Everyone Will Be Talking About: Paraxanthine
Ep. 201 - Higher Frequency Training, Breaking Plateaus & More (Q&A)
Ep. 200 - We Have An Important Announcement (Surprisingly Not Clickbait)
Ep. 199 - Common Misconceptions On Protein (Satiety & High Protein Diets)
Ep. 198 - Why Research Won’t Help Your Training (Especially On A Tuesday)
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