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

1. You need to take in 100 grams of quality protein per day (woman) and 130 grams per day (man).
2. With plant-based protein, you need to take in more and/or supplement with whey protein.
3. If vegan, you need to consider supplementing with branched-chain amino acids (BCAA's), of which Leucine is the most important.
4. If you fast don't exercise hard that day (risk of slow healing)
5. If you restricted time feed each day do your resistance training during or close to your daily feeding period
6. 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

1. 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)
2. Rest if you need to
3. Work another set of muscles for 5 to 10 repetitions
4. Keep going for 20-60 minutes
5. For a third (1/3) to a half (1/2) of the session, you will be working at a medium to high level.
6. For the remainder of the time, you will rest, stretch and do a self-massage with say, a tennis ball

Sessions per week

1. Two and ideally three times a week (total of one to three hours)
2. Not all the sessions will be equally hard
3. 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:-

1. positive self-talk
2. company of friends
3. performance goals and tests

Btpilates can help you with your resistance training program

Ask us how!

TOPIC LIST:
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