Ep 304 - Beyond "1.6 - 2.2": Evidence-Based Protein Guidelines
Iron Culture
The MASS Crew
4.8 • 827 Ratings
🗓️ 4 December 2024
⏱️ 93 minutes
🧾️ Download transcript
Summary
In this episode of Iron Culture, hosts Eric Trexler and Eric Helms begin with a brief discussion of Trex's recent MASS article on the misapplication of modern pain science in the fitness industry. They then discuss the nuances of protein recommendations, debating the merits of using body weight versus fat-free mass as a basis for determining protein needs. The conversation also touches on current research trends in protein intake and hypertrophy. Trexler and Helms move on to discuss the effects of electrical muscle stimulation (EMS) on hypertrophy, the impact of aging on hypertrophy and training volume benchmarks, lengthened partials as a training technique, adaptation to cold training environments, the impact of biomechanics on injury, the psychological aspects of motivation in training, and more.
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Time stamps:
00:00 Introduction: the MASS Black Friday Sale and Journal Club
https://massresearchreview.com/
7:47 Discussion on Pain Science and Misapplication in Fitness
15:25 Protein Recommendations: Body Weight vs. Fat-Free Mass
Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes https://pubmed.ncbi.nlm.nih.gov/24092...
23:57 Current Research in Protein Intake and Hypertrophy
Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/33300...
Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698...
26:26 Protein Recommendations and Controversies
Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187...
35:02 EMS for Hypertrophy
42:50 Age and Hypertrophy: Adjusting Volume for Older Lifters
Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/serve...
50:16 Trexler’s Lengthened Partials Experience
54:57 Adapting to Training in the Cold
1:00:07 Asymmetries, Biomechanics, and Injury
1:08:08 Protein Requirements: Why is Everyone So Confident about 1.6g/kg/day?
1:11:39 Motivation in a Demotivating Environment and Goalsetting
1:27:51 Final Points on Motivation
1:31:48 Closing Out
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Transcript
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| 0:00.0 | What's up everybody? |
| 0:05.0 | This is Eric Trexler. |
| 0:07.0 | I am here with a good doctor, Eric Helms. |
| 0:10.0 | It is Monday night at 7 p.m. Eastern Time. |
| 0:14.0 | You are listening to Iron Culture. |
| 0:16.0 | Presented by Mass, this is a live presentation. |
| 0:20.0 | And I tell you what, if you are always in the chat, prompt here at 7 p.m. Sharp, |
| 0:28.1 | you may notice we got started about two or three minutes late because I'm using new stuff. |
| 0:33.9 | Don't know how to use it, but someday I will. |
| 0:39.3 | So there are some growing pains here. |
| 0:43.9 | I'm going to try not to do another mystery episode where I delete this immediately after recording. |
| 0:45.7 | Helms, why don't you do me a favor? |
| 0:47.4 | Tell the good people about the mass Black Friday sale, which there's about 20, what, eight hours left of that sale, give or take? |
| 0:58.2 | Yeah, you've got a full day on planets that rotate the sun a little slower than us. |
| 1:05.0 | So if you're present on Earth, though, you've got slightly longer than that day. |
| 1:09.4 | So that's good news. |
| 1:12.7 | Yeah, Black Friday sale, this is something that we do every year. We do two sales every year. We do one for our |
| 1:16.9 | anniversary in April. And then we also do the one that the gods of capitalism have decreed |
| 1:22.5 | that all businesses must do. And that is the Black Friday slash Cyber Monday sale, which is slowly just become |
| 1:28.7 | the most of November and early December sale. And yeah, 30% off all of our memberships to Mass. |
| 1:37.3 | You've got your lifetime, you got your monthly, you got your annual, whatever is up for you, |
| 1:42.9 | whatever's best for you. We got that. |
... |
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