Support the podcast
Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Coaching
- Get personalized training and nutrition plans from our expert coaches: Learn more here
MASS Research Review
- Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Bulk Supplements
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
Time stamps
Intro/Announcements (0:00)
Greg’s segment: Individual responses versus group responses in resistance training (10:25)
The importance of assessing individual-level responses (12:43)
Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women. (17:40)
Broader discussion of individual-level responses and variation from person-to-person (24:19)
What has worked atypically well for Greg and Eric? (33:06)
Eric’s segment: protein quality (40:40)
When you think about consuming raw eggs, what comes to mind? (40:46)
Overview of protein quality (47:47)
Digestibility of raw versus cooked eggs (49:24)
Study: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? (50:42)
The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy (58:26)
Amino acid profiles of various protein sources (1:01:30)
Directly comparing high-quality versus low-quality protein sources (1:05:42)
- Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-Analysis
- Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training
- A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial
- High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores
Flipping the “chain of assumptions” (1:14:03)
How much protein comes from plant-based sources in an omnivorous diet? (1:16:58)
Complementary proteins and practical applications related to selection of protein sources (1:20:43)