Using Science to Build Muscle and Grow Stronger | Dr Stuart Phillips | The Proof Podcast EP 210
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- Опубликовано: 23 июл 2024
- In Episode 210, Professor Stuart Phillips returns to expand on our conversation about using science to improve training outcomes.
One very common criticism of a plant-based diet is that it’s difficult to meet protein requirements due to both quantity and quality of plant-based protein sources. “Evidence” provided for this often centres around amino acid profiles, linking back to the DIAAS and PDCAAS protein scoring systems. Today, Professor Stuart Phillips offers clarity on this topic and much more useful information on what to consume, in what form, and when.
You may remember Stuart Phillips, PhD from the very popular Episode 190: Get Stronger to Live Longer: theproof.com/get-stronger-to-...
Professor Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health in Aging, and a Professor in Kinesiology and Graduate Faculty in the School of Medicine at McMaster University. With a prolific academic career and research focused on the impact of nutrition and exercise, Professor Phillips offers invaluable insight into this field.
In this episode, we cover a whole suite of information that is highly relevant and applicable for those looking to improve their training outcomes. In addition to briefly revisiting the basics of protein consumption, we discuss distribution and timing, protein needs for older people, and protein quality scoring systems. We also dive into supplementation for those looking to improve performance and muscle protein synthesis, including caffeine, beta alanine, nitrates, creatine, omega-3s, and hormones.
Specifically, we discuss:
0:00 Intro
3:08 Protein Distribution
12:59 Scoring Systems for Protein
30:08 Supplements for Performance
45:40 Sodium Bicarbonate
53:29 Nitrates
58:10 Creatine
1:07:25 Omega 3s
1:12:30 Hormones & Protein Synthesis
1:15:20 Aging & Muscle Gain
1:26:12 Exciting New Studies
1:29:19 Outro
As always, sourcing nutrition information from true experts in the field is critical. Professor Phillips strikes the delicate balance of delivering evidence that scientifically nuanced, but still accessible for a layperson. If you found this episode informative and a looking for ways to introduce more plant-based protein into your diet, you can download my free recipe eBook, Plant Perform: theproof.com/plant-performance/
This recipe guide includes high-protein recipes and more to optimise physical performance and recovery.
To listen to my previous conversation with Professor Philips, head to Episode 190 theproof.com/get-stronger-to-...
You can also learn more about him via the McMaster University profile, and connect with him on Twitter: mackinprof...
Instagram: / mackinprof
and Facebook / smpph.d
Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends/
Enjoy, friends.
Simon
*Supporting studies*
- Limitations with the Digestible Indispensable Amino Acid Score (DIAAS) with Special Attention to Plant-Based Diets: a Review [PMID: 33409931] pubmed.ncbi.nlm.nih.gov/33409...
- Dietary Protein and Amino Acids in Vegetarian Diets-A Review [PMID: 31690027] pubmed.ncbi.nlm.nih.gov/31690...
- IOC consensus statement: dietary supplements and the high-performance athlete [PMID: 29540367] pubmed.ncbi.nlm.nih.gov/29540...
or [PDF] bjsm.bmj.com/content/bjsports...
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You know what… I’m waiting for you to run your own studies, Simon. Almost every episode you propose an interesting (and much needed) study that hasn’t been done yet that would fill in a gap of knowledge. I can’t imagine you have spare time for that but how amazing would that be!
🤯 can’t wait to hear more about it! But also…. How do you find time?! 👏🏾👏🏾👏🏾👏🏾
We need to crowdsource funding to raise money for some very important studies... research costs a lot (to do it well) ;-)
@@stuartphillips8181
just donate to Shawn bakers fundraiser for the carnivore diet study
I want that study to be done. it will be quite a laugh
@@tazot4064 😳😬
Thank you Simon for your hard work. World need more great people like you 🙂👍
Such a great rapport between you two - makes it easier to understand the science 🙂
Awesome information. Thank you both for sharing. 💚🌱🇨🇦
Yesss, I'm watching this because I really need and want to build muscles, strengthen my body and bones, in many ways.
Best of luck!
I take a very small amount of EPA/DHA, and let the debates go on (and on) :-)
Comprehensive episode, loved it! been binging Simon since just discovered him…mainly trying to find all the plant protein sources he uses but there’s not really a video exclusively dedicated to this, it’s scattered about, anyone have a suggestion?
@@TheProofWithSimonHill awesome thanks! Ironically kinda stumbled across what I wanted with ur rich roll interview, I’m studying that (& starting ur book)…also thank you for all your riveting actionable content, it’s a new bar you’re setting in the health world…also love your prying, inquisitive style and syrupy voice, insatiable, keep it going and cheers!!
FANTASTIC episode Simon, 🙏 As a side note, I would be curious to hear your thoughts on the use of Berberine for blood sugar regulation/Longevity? I recently tried it out with my dinner meal, and the next day oddly experiences SEVERE stomach cramps. I attribute it to Berberine because that was the only change I made during that time. I would love to hear your thoughts and if you have experimented with it as well? Thanks again for all you great work!🌱💜🤗
Hello Simon, thank you for this wonderful discussion. I love listening to your podcasts, in hopes to optimize the health of my family and myself. As a mother of three little girls, I am always trying to fight the system of the standard western diet, and you podcasts encourage me to continue on this path of proper science based nutrition. I just read your book, loved it, and have handed it to a friend to read who is also interested in health. Thank you greatly!
Roxanne from Canada.
😅😮
😅😅
The world is awash will hundreds of millions of plant-based bodybuilders
At one point you seem to be suggesting that imbibing sucrose and or fructose together with protein will more rapidly and completely assimilate it - correct?
Being a woman of almost 75 and working at putting muscle on do you have suggestions for nutrition and training? Thank you.
Simon, thanks for the great conversations regarding nutrition. I learn a lot.
Why do you only wear American team ball caps? I am from the US, but wondered about your support of Australian teams too. The Texas ball cap you wore in the intro is a bit controversial, a tons of unfortunate negative events and politics happening in my state of Texas. Your preferences aren't my business at all just thought I would mention that I notice you wear American teams ball caps rather than Australian or other non Australian teams.
Thanks for your content!!
@@TheProofWithSimonHillOnline comments can be very negative, that is never my intention. I come in peace; as a American and Texan, I was just curious. We take a ton of pride in our sports teams!
Wow. I’m never this early
Simon Hill = Precision Focus Prime
Given the benefits of testosterone, I'm not sure there is an argument against TRT for high-normal levels.
Why use trt when you have higher normal levels? What’s your rationale? If its not broken why fix it yeh
Why is a plant based diet better fir the planet? I don’t agree. Esp if the food is not organic
WEF want the farmland and they will make us eat bugs to get it.
Crap!!