Iron Culture presented by MASS26 Feb 2024

Ep. 263 - Is Protein Timing Debunked?

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

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