The Ultimate Guide To Maintaining Muscle (Even When You Can't Workout)
Ben Greenfield Life
Ben Greenfield
4.6 • 5.2K Ratings
🗓️ 23 July 2016
⏱️ 57 minutes
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Summary
Muscle is not for bodybuilders anymore. Instead muscle (not the big, bulky stuff, but the tight, toned lean stuff) is now heavily correlated with everything from anti-aging to cognitive performance to metabolism and beyond. So it's pretty darn important, even if you have no desire to strut in a Speedo on muscle beach.
But have you ever wondered how fast you lose muscle when you stop working out? How about how muscle you can expect to lose when you age? The best way to maintain muscle? From cutting-edge NASA research on maintaining maximum muscle as you age to the surprising nutrients that have been proven by science to keep muscle on your body as long as possible, you're about to discover all these answers and much more in today's podcast. My guest in today's episode, Alex James Ritson, is currently finalizing a Master's degree in Sport and Exercise Nutrition at Middlesex University in London, is co-owner of Lean Body Performance, an online nutrition and training coaching company and is very well-versed in a particular area of interest that he has: how protein intake affects lean muscle preservation. During our discussion, you'll discover:
Resources from this episode: -Compex for electronic stimulation 10-15 minutes per day -Kaatsu occlusion training -2-3g leucine per day -10-20g essential amino acids per day -10g creatine monohydrate per day -3g HMB per day -800-1000IU Vitamin D3 per day -3g fish oil per day -Infrared sauna -This article on a new NASA exercise device for muscle maintenance -Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. -Nutritional strategies to attenuate muscle disuse atrophy. -Essential amino acid and carbohydrate supplementation ameliorates muscle protein loss in humans during 28 days bedrest. -Influence of concurrent exercise or nutrition countermeasures on thigh and calf muscle size and function during 60 days of bed rest in women. -Case-Study: Muscle Atrophy and Hypertrophy in a Premier League Soccer Player During Rehabilitation From ACL Injury. -Fish oil supplementation suppresses resistance exercise and feeding‐induced increases in anabolic signaling without affecting myofibrillar protein synthesis in young men. -Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. -Effect of β-hydroxy-β-methylbutyrate (HMB) on lean body mass during 10 days of bed rest in older adults.
Do you have questions, comments or feedback for Alex or me? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!
Transcript
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| 0:00.0 | Hey, what's up folks, it's Ben Greenfield and I think you're going to dig today's episode. |
| 0:04.7 | It's about how to maintain muscle. |
| 0:06.7 | Even when you can't move a muscle, we go over some really cool cutting edge research |
| 0:11.1 | that shows all the latest greatest things that you can do to actually keep your muscles |
| 0:15.9 | around. |
| 0:16.9 | You might need them, trust me. |
| 0:18.8 | But before we jump into the day show, I want to tell you about some pretty cool shoes, |
| 0:23.7 | some actual shoes. |
| 0:25.2 | And I should say sandals that are ancestors wore and that you'll see people like the |
| 0:31.1 | Taramuhara Indian tribe running around in. |
| 0:34.0 | These are the folks from the Born to Run book made famous by being able to run for hundreds |
| 0:39.1 | of miles at a time. |
| 0:40.6 | Well, if you look at the same sandals that are ancestors were battled for our bloodlines |
| 0:46.6 | in, you'll see something that looks very much like the badass barefoot sandals called |
| 0:52.6 | the Earth Runners. |
| 0:54.1 | These are minimalist outdoor sandals, but the cool thing is that they're not just sandals. |
| 0:59.4 | They actually have special copper plugs and copper lacing in them that stimulate meridian |
| 1:04.8 | energy channels in your foot via what are called reflexology points and also cause you |
| 1:10.5 | to be grounded or earthed the same way as you would when you're going barefoot. |
| 1:15.4 | And as you may know, there are a ton of benefits to going barefoot like improved biomechanics |
| 1:19.2 | and stronger feet and legs and bones, improved well-being. |
| 1:23.2 | Yes, this has actually been researched. |
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