New Study on Women, Muscle Mass & Strength Gains, and Micronutrient Deficiencies

Optimal Protein Podcast with Vanessa Spina

Vanessa Spina

Fitness, Health & Fitness, Nutrition

4.5 • 758 Ratings

🗓️ 21 February 2025

⏱️ 37 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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A new study reveals a surprising truth: muscle mass and strength don’t always improve the same way. While protein intake plays a key role in muscle growth, micronutrient deficiencies—especially in Vitamin D, B12, Magnesium, and Iron—can significantly impact strength gains.

In this episode, I break down a new randomized clinical trial that studied older women at risk of sarcopenia and analyzed how different types of resistance training and dietary intake affected muscle function, body composition, and overall strength.

What You’ll Learn in This Episode:

• The difference between muscle mass gains and strength gains and why they require different approaches

• Which micronutrients are essential for building strength and muscle function

• Why protein intake alone isn’t enough and what you need to focus on instead

• How to assess your own micronutrient levels for better performance and recovery as well as the top micronutrient rich foods to prioritize with a foods-first approach

• Practical diet, supplement and training tips to maximize both muscle and strength

If you want to build strength and muscle efficiently, or if you are health-conscious and looking to optimize your diet and training, this episode is packed with actionable insights.

Mentioned in this episode:

Nutritional intake as a determinant of high-speed resistance and multicomponent training efficacy on strength in older women at risk of sarcopenia. A Randomized Clinical Trial. Luis Polo-Ferre

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Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

Transcript

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0:00.0	Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. Hello, my friends. Welcome back to the podcast. I'm your host,
0:09.2	Vanessa, and I am so pumped for today's episode. We're breaking down a brand new study that is all
0:15.4	about women and building muscle mass and strength. So this is a brand new randomized clinical trial, and it sheds light on a really crucial topic,
0:27.4	how micronutrient intake affects both muscle mass and strength gains in women.
0:34.4	Now, specifically in today's episode, we're going to cover what this new study reveals
0:39.2	about muscle mass versus strength gains, why protein alone isn't enough, why you need micronutrients
0:46.5	too if you want to build muscle and strength, how different types of strength training
0:51.4	impacts results, and these specific micronutrients that affected
0:55.9	the muscle and strength gains in the study participants, as well as which foods are highest
1:01.1	in those micronutrients so you can make sure that you are fully covered if you are pursuing
1:06.2	and wanting to maximize your muscle and strength gains. So if you are someone who is interested in building
1:13.3	muscle and strength, if you or someone you love is struggling with muscle loss, or if you just want
1:18.4	to age powerfully and be a strong, independent and metabolically healthy person as you get older,
1:25.1	and I'm talking about plus 30, this episode is packed with science-backed
1:29.8	actionable insights. So we will jump right into it after this quick break. Friends, I have to
1:36.9	share with you an incredible anti-aging secret that I have now become obsessed with. Now, you've
1:42.8	probably heard that aging is actually caused
1:45.6	by free radical damage.
1:47.3	Now this damage is a byproduct of creating cellular energy
1:51.4	inside our cells at the mitochondrial level.
1:54.4	So by providing our mitochondria with antioxidants,
1:58.2	we can actually prevent a lot of that damage from happening in the first place.
	...

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