Ep. 263 - Is Protein Timing Debunked?

Iron Culture

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 26 February 2024

⏱️ 87 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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

Transcript

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0:00.0	Eric, Omar.
0:04.4	We can't do an episode and there not be controversy.
0:08.7	Nope, not going to happen.
0:10.5	Because when you're a truth seeker, a truth provider at the forefront of what truth is,
0:16.0	they come after you and this episode's a big one.
0:19.9	It's on big protein.
0:21.8	And Trexler, some people will know that our third host, who, yes, his master's was on protein,
0:30.7	is curiously absent on an episode dealing primarily with protein.
0:35.7	But what do we have to say about that?
0:38.3	Well, there's a lot of preparation that goes into Iron Culture episodes. And so when we were
0:43.4	doing our preparatory meeting for, we kind of do storyboarding, we usually do that on Sunday
0:49.2	afternoons. We start out storyboarding, we get the cards out and arrange them. Then we do a lot of pre-production
0:55.2	work. We do blocking. We do kind of a dress rehearsal. Between those two things, we do a lot of
1:01.6	outlining to get more formal scripts in place. And as the script was coming together this week,
1:07.6	you know, Helms was going through, and he was going through with a red pen and crossing a lot of stuff out.
1:12.5	And I said, Helms, I'm going by the evidence here. You know, you can't be cutting out these particular elements of our outline.
1:20.1	And he was talking about how, oh, if I say this, then this company's going to get mad at me.
1:24.7	And if I say that, then this lobby industry is going to get mad at me. And if I say that, then this lobby, you know, industry is going
1:28.4	to get mad at me. And so basically, I mean, he was completely bought and paid for. I mean,
1:33.7	his hands were tied. He was not willing to follow the evidence or follow the truth anywhere
1:39.3	it was going. So, uh, obviously we convene the board. The board made a decision and they said, Helms, you have a one week suspension because
1:46.8	you're not, I mean, let's be honest.
	...

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