Our new work:
No upper limit to the anabolic response to protein ingestion?
Challenges current views on:
1⃣Dose-response relationship
2⃣"Excessive" protein getting oxidized
3⃣Protein distribution
4⃣MUCH more!
Paper:
1/10 🧵
How heavy are push-ups?
The training load of a regular push-up equals ~65% of your body weight. The load can be manipulated by elevating the hands or the feet.
Full breakdown:
Study:
#pushups
#homeworkout
#quarantine
You can now get a free download of my PhD thesis entitled:
Nutrition tactics to improve post-exercise recovery.
Contains:
- carbohydrate mouth rinse study
- muscle glycogen repletion study
- muscle protein synthesis studies
- more!
Find it here:
Gain muscle and lose fat with a high protein diet?
It is possible to gain muscle mass while losing fat mass at the same time with a high protein diet and an intense training program.
Full breakdown:
Study:
#fatloss
#protein
Carbohydrates are an important fuel for exercise. Here’s a thread of some of our carbohydrates in sport nutrition infographics 🧵👇
#carbohydrate
#sugar
#carbs
Our new paper:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial
Open access link:
A thread 🧵👇
#protein
#casein
#whey
New from our lab: How much protein after endurance exercise?
~30 g of high-quality protein (0.49 g/kg) is likely enough to optimize recovery from endurance exercise.
Full breakdown:
Our study:
#cycling
#protein
#recovery
Our new review:
The anabolic response to plant-based protein ingestion
Open-access link:
Is plant-based nutrition a competitive advantage or disadvantage?
A thread with figures: 1/10
Many supplements claim to improve body composition or exercise performance. Some supplements seem promising, while others don’t seem to do anything, and some can even be counterproductive.
Here’s a thread of some of our supplements infographics 🧵👇
#supplements
#performance
Sprint performance can be improved by simply ‘tricking’ someone in believing they will perform better with a certain treatment (e.g. a drink or exercise).
A thread 🧵👇
#placebo
#sprint
#performance
New from our lab:
Brain tissue plasticity: protein synthesis rates of the human brain.
- Brain protein synthesis measured for 1st time in humans
- 3-4 times higher compared to muscle tissue
- more commentary:
Study:
Slow muscle glycogen restoration after soccer?
It can take up to 2 or 3 days to fully restore muscle glycogen stores after a soccer game.
Full breakdown:
Study:
#soccer
#football
#carbohydrate
Muscle glycogen is not limiting during resistance exercise?
Muscle glycogen is unlikely to become a limiting factor during a resistance exercise training session.
Full breakdown:
Study:
#lifting
#gym
#glycogen
Sleep restriction results in lower cognitive performance, with even 7 hours in bed (6.3 h of sleep) being suboptimal compared to 9 hours in bed (7.9 h of sleep).
Full breakdown:
Study:
#sleep
#cognition
Our new pre-sleep protein review to optimize muscle adaptation is online! (open-access)
Includes pre-sleep protein work from:
@mikeormsbee
@JoseAntonioPhD
@TomClifford7
OPEN-ACCESS Review:
Adding carbs to protein does not further increase muscle protein synthesis and does not further inhibit muscle protein breakdown rates.
Full breakdown:
Study:
#insulin
#mps
#carbs
Whole eggs stimulate muscle protein synthesis more compared to the same amount of protein from egg whites.
Full breakdown:
Study:
#eggs
#protein
#musclegrowth
Muscle glycogen can be fully restored in a day?
Depleted muscle glycogen stores after exhaustive cycling exercise can be fully restored in 24 hours.
Full breakdown:
Study:
#glycogen
#carbohydrate
#cycling
Nutritional recommendations to maximize the muscle protein synthetic depend on the type of meal, the time until the next feeding opportunity and, need to be personalized to the individual.
Our open-access review:
#myotwitter
Alcohol reduces muscle growth?
In conclusion, consumption of large amounts of after exercise lowers muscle protein synthesis.
Full breakdown:
Study:
#alcohol
#training
#muscle
Excited that I'm getting an spike in interview/potcasts request based on this.
I've done almost no podcasts in the last ~4 y, because I didn't want to talk about dogma (at the time), as I was sceptical.
But now I'll be happy to discuss!
Feel free to reach out.
Our new work:
No upper limit to the anabolic response to protein ingestion?
Challenges current views on:
1⃣Dose-response relationship
2⃣"Excessive" protein getting oxidized
3⃣Protein distribution
4⃣MUCH more!
Paper:
1/10 🧵
New from our lab:
Protein synthesis rates of muscle, tendon, ligament, cartilage, and bone tissue in vivo in humans.
These rates suggest that muscoskeletal tissues display more plasticity than generally believed.
Study in
@PLOSONE
:
Prevent muscle loss with minimal training?
Training 1/9th of the original training volume keeps muscle mass gains for at least 32 weeks.
Full breakdown:
Study:
#detraining
#muscle
#training
Heating milk results in protein getting glycated. The lysine in glycated protein does not become available in the circulation, thereby possibly limiting the anabolic effect of the protein.
Our March 2020 paper:
#milk
#glycation
#proteinpowder
Our new paper:
The anabolic response to free amino acids vs protein
Open-access link:
Are free amino acids superior to protein?
A thread with figures.
1/11
Try to write a balanced review on plant vs animal protein.
Both sides unhappy we didn’t say their side is clearly superior. Moderate majority don’t care enough to comment.
Lesson learned: pick one side, hope it’s the 51% 😂
Ketogenic diet impairs exercise performance?
A ketogenic diet during intense training hampers training-induced improvements in endurance exercise economy and exercise performance.
Full breakdown:
Study by
@LouiseMBurke
:
#keto
Gelatin supplementation increases collagen growth and strength in an engineered ligament. However, clear evidence for benefits from collagen supplementation in humans is still lacking at this stage.
Full breakdown:
Study:
New from our lab: More muscle capillaries, more muscle?
Muscle capillarization may play an important role in the maintenance of muscle mass during aging.
Full breakdown:
Study by
@MilanWBetz
:
#muscle
#aging
#capillary
Presleep protein ingestion is an effective strategy to increase muscle protein synthesis rates during overnight sleep and can be applied to support the adaptive response to resistance-type training.
Our March 2019 review:
#protein
#muscle
#recovery
Pre-sleep protein improves functional recovery?
The ingestion of 40 g of casein before sleep after an evening match improves functional recovery in professional soccer players.
Full breakdown:
Study:
#soccer
#football
#protein
Moderate coffee consumption does not cause dehydration.
- 4 cups a day
- habitual coffee drinkers
Full breakdown:
Study by
@Sophie_Killer
@Jeukendrup
:
Sarcopenia is age-related loss of muscle mass and strength. This review discusses the possible mechanisms behind this muscle loss. Factors such as inflammation cause older adults to respond less to exercise and nutrition.
Review:
How to improve your endurance capacity for increased health and performance?
Here’s a thread of some of our endurance exercise infographics 🧵👇
#endurance
#performance
#VO2max
Resistance-type exercise plus presleep protein ingestion increases overnight muscle connective tissue protein synthesis rates in older men.
Our new study:
#myotwitter
1/2
Insufficient sleep hampers fat loss?
Insufficient sleep can hamper fat loss and increase lean mass loss while dieting.
Full breakdown:
Study:
#sleep
#dieting
#fatloss
Melatonin improves body composition?
Melatonin supplementation may increase lean mass and decrease fat mass.
Full breakdown:
Study:
#melatonin
#sleep
#bodycomposition
High mental stress has a negative effect on short-term muscle strength recovery after a heavy lifting session.
Full breakdown:
Study:
#stress
#mentalstress
#overworked
We have 3 paid PhD positions (more coming...)
A novel methodology to assess personalized protein requirements
Metabolic fate of ingested protein
Lifestyle interventions following ICU stay
🙏Plz retweet
Older people need more protein after resistance exercise to optimally stimulate muscle protein synthesis.
Full breakdown:
Review:
#aging
#sarcopenia
#muscle
Our new paper:
Casein Protein Processing Strongly Modulates Post-Prandial Plasma Amino Acid Responses In Vivo in Humans
Open-access link:
Blog:
Or read tread:
Tread: 1/9
Expectations vs reality: weight loss progress
Body weight changes can fluctuate between measurements. Calculating a weekly body weight average based on daily body weight measurement under standardized conditions is a practical approach to evaluate your weight loss progression.
Can you gain muscle while losing body fat?
It's possible when you combine intensive exercise and a higher protein diet.
Full breakdown:
Study by
@mackinprof
Is corn a high-quality protein source?
Corn has a relatively high leucine content and may therefore be a valuable ingredient in plant-based protein mixes.
Full breakdown:
Study:
#protein
#vegan
#corn