Superb work from @readatidbit summarizing our paper mdpi.com/2072-6643/12/7… from @james_mckendry @brad_currier @ChanghyunLim1 @MACleod_JC and Aaron Thomas
tidbitapp.io/tidbits/nutrit…
Stuart Phillips (he/him)
44.2K posts
Stuart Phillips (he/him)
@mackinprof
Distinguished Univ Professor, tier 1 @CRC_CRC, @McMasterU; opinions mine. bit.ly/mackinprof. linktr.ee/mackinprof recovering biohacker
- 60 or so years ago we convinced cardiologists that exercise was good for cardiac patients. Now we need to do the same for the oncologists. Exercise creates thrivers not just survivors. Addressing skeletal muscle mass loss is an important focus in oncology research to improve
- Lifting light(er) weights, a 🧵 After posting something about light(er) weights in promoting muscle mass and strength gains, it's always interesting to read the emails I get. They range from, thank you, this is so liberating to read, it hurts when I lift heavy, and I never knew
- It's time to learn Friday: 1) Your body can ABSORB lots of protein! (20-30g is NOT a limit) 2) Your body only has a LIMITED capacity to STORE/USE protein 3) The major use of protein is NOT for muscle (at best it's about 25%) 4) ALL protein-containing tissues turnover protein*
- Dose-response association between the daily step count and all-cause mortality: A systematic review and meta-analysis tandfonline.com/doi/abs/10.108… Compared with the low-step count population, the high-step count population had a 62% lower risk of all-cause death
- How to get your protein from plants - outstanding paper pubmed.ncbi.nlm.nih.gov/34515966/ from @JornTrommelen Pinckaers, van Loon, and Snijders. Some planning and protein complementation are important to achieve adequate intakes of EAA
- Sets, reps, ROM, free weights, machines, time between sets are variables that most mere mortals should worry less about and just practice going to the gym - preferably regularly - to get stronger. Nothing fancy, other than access, commitment and knowledge of benefit, needed?
- Heard at the gym, "I add a good dose of full-fat cream and two teaspoons of ghee and one scoop of collagen peptides to my coffee on days when I fast!" 🤔
- Beyond about 1.6 g protein/kd/d it doesn't matter what protein you eat to support muscle mass gains bjsm.bmj.com/content/52/6/3… and protein is a 'thin slice' of benefit. Priority #1 (by a large margin) get to the gym. Supplements and protein a distant second!
- Second, only to fat-burners (complete and total waste), BCAA are a useless supplement that provides no useful tangible benefit to athletes or mere mortals. Eat whole protein Take that to the bank and save your hard-earned 💸💰💱💲💹💵🧧💷💶💴🤑
- Recently, I had the pleasure of speaking in Frankfurt with @BradSchoenfeld and Keith Baar (@MuscleScience). Aside from the great science, an interesting theme emerged for nutritional support of muscle gains and connective tissue 'repair' or remodelling. Both I and Keith stated
- A Novel Plant-Based Protein Has Similar Effects Compared to Whey Protein on Body Composition, Strength, Power, and Aerobic Performance When will this stop being controversial? Plant protein is as good as animal-source so long as total intakes are met!
- If someone tells you to exercise in a fasted state to increase GH release to promote growth... walk away! GH doesn’t promote muscle growth and while you’re fasted the best you can do is net zero anabolism! #goscience
