Building Muscle with Resistance Exercise & Reassessing Protein Intake
These research experts tell you what you need to know about protein intake and resistance training
Key nutrition advice
- You need to take in 100 grams of quality protein per day (woman) and 130 grams per day (man).
- With plant-based protein, you need to take in more and/or supplement with whey protein.
- If vegan, you need to consider supplementing with branched-chain amino acids (BCAA's), of which Leucine is the most important.
- If you fast don't exercise hard that day (risk of slow healing)
- If you restricted time feed each day do your resistance training during or close to your daily feeding period
- If your resistance training must be outside of your daily feeding window then take a small protein meal at the time of your training session.
Btpilates advice for your resistance training session
- Work one set of muscles for 5 to 10 repetitions (effort is required at a medium to high level - 80 to 85% of your maximum single repetition effort)
- Rest if you need to
- Work another set of muscles for 5 to 10 repetitions
- Keep going for 20-60 minutes
- For a third (1/3) to a half (1/2) of the session, you will be working at a medium to high level.
- For the remainder of the time, you will rest, stretch and do a self-massage with say, a tennis ball
Sessions per week
- Two and ideally three times a week (total of one to three hours)
- Not all the sessions will be equally hard
- Ideally, you will use different exercises at each session to avoid boredom and overworking of any particular muscle group
Tricks and hacks to get the work done:
There are no shortcuts. You get out what you put in. However, you can use some tricks:-
- positive self-talk
- company of friends
- performance goals and tests
Btpilates can help you with your resistance training program
Ask us how!
00:00:00 - In this episode
00:00:40 - Start of interview
00:01:31 - Why muscle is important for longevity
00:08:49 - Is the importance of muscle mass (per se) overstated?
00:11:03 - Is the RDA on protein too low?
00:13:18 - Minimum vs. optimal protein intake (for athletes)
00:13:54 - Why older adults need more protein
00:19:07 - Caloric restriction vs. higher protein for aging
00:22:20 - What is a catabolic crisis?
00:24:05 - Effects of space flight on muscle
00:30:32 - Practical tips for protein intake
00:33:51 - Protein timing and the anabolic window
00:35:44 - Most important factors for hypertrophy
00:38:14 - Should we supplement leucine?
00:40:03 - Does plant protein support hypertrophy?
00:50:48 - Causes of anabolic resistance
00:52:40 - What types of exercise and how much?
01:01:14 - Protein and rest as tools for recovery
01:02:32 - Mechanisms of muscle protein synthesis and breakdown
01:02:50 - Does rapamycin inhibit hypertrophy?
01:07:26 - What is Dr. Phillips doing to age well?
01:09:44 - Hormonal responses to exercise
01:11:34 - Sex differences in hypertrophy
01:13:57 - Effect of menopause on muscle
01:14:22 - Do testosterone boosters work?
01:16:15 - Does growth hormone improve muscle?
01:20:50 - Androgen replacement therapy (benefits vs. drawbacks)
01:25:36 - Mental health benefits of exercise
01:26:15 - Anti-catabolic effects of heat
01:32:39 - Molecular causes of sarcopenia
01:36:56 - Anti-catabolic effects of omega-3
01:43:17 - Brain and muscle effects of creatine