Jorn Trommelen, PhD @JornTrommelen Twitter profile

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Jorn Trommelen, PhD

@JornTrommelen

8 years

The Ultimate Guide to Muscle Protein Synthesis:

The Ultimate Guide to Muscle Protein Synthesis

Detailed description how muscle protein synthesis is measured and how to optimize it maximal muscle mass gains.

www.nutritiontactics.com

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Jorn Trommelen, PhD

@JornTrommelen

10 months

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 🧵

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Can endurance training support muscle mass gains with resistance training? A thread 🧵👇 #gains #capillary #muscle

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Jorn Trommelen, PhD

@JornTrommelen

2 years

At which age do we start to lose muscle mass? A thread 🧵👇 #ageing #muscle #sarcopenia

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Jorn Trommelen, PhD

@JornTrommelen

2 years

How heavy are push-ups? A thread 🧵👇 #pushup #homeworkout #calisthenics

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Jorn Trommelen, PhD

@JornTrommelen

5 years

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:

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Jorn Trommelen, PhD

@JornTrommelen

2 years

How much protein is needed after endurance exercise? A thread 🧵👇 #protein #cycling #endurance

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Jorn Trommelen, PhD

@JornTrommelen

2 years

How fast can aerobic capacity be improved? A thread 🧵👇 #fitness #vo2max #performance

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Carbohydrates are an important fuel for exercise. Here’s a thread of some of our carbohydrates in sport nutrition infographics 🧵👇 #carbohydrate #sugar #carbs

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Do older people need more protein following exercise? A thread 🧵👇 #aging #healthyaging #muscle

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Jorn Trommelen, PhD

@JornTrommelen

5 years

Adding carbs does not further increase muscle growth Full breakdown: Study by @mackinprof :

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Jorn Trommelen, PhD

@JornTrommelen

2 years

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

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Are high rep resistance training protocols superior to increase muscle capillarization? A thread 🧵👇 #capillarization #highrep #resistancetraining

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Jorn Trommelen, PhD

@JornTrommelen

2 years

How long does it take to fully recover muscle glycogen following a soccer game? A thread 🧵👇 #soccer #football #worldcup

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

3 years

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

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Jorn Trommelen, PhD

@JornTrommelen

2 years

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

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Jorn Trommelen, PhD

@JornTrommelen

2 years

What is the preferred type of exercise when dieting? Resistance exercise and/or cardio? A thread 🧵👇 #weightloss #dieting #cardio

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Jorn Trommelen, PhD

@JornTrommelen

3 years

How long before bed should caffeine be avoided? A thread 🧵 👇

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Jorn Trommelen, PhD

@JornTrommelen

3 years

Light and heavy weights increase muscle mass to a similar extent when performed until failure. Full breakdown: Study: #musclegrowth #hypertrophy #gym

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Jorn Trommelen, PhD

@JornTrommelen

2 years

The anabolic response to plant-based protein ingestion Our 2021 review: A thread 🧵👇 #protein #plantbased #veganbodybuilding

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Can alcohol consumption affect muscle growth? A thread 🧵👇 #alcohol #muscleproteinsynthesis #recovery

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Jorn Trommelen, PhD

@JornTrommelen

5 years

Our top 9 infographics in 2019. We hope to make more in 2020!

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Jorn Trommelen, PhD

@JornTrommelen

2 years

How much pre-sleep protein is needed for overnight recovery? A thread 🧵👇 #sleep #protein #mps

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Can pre-sleep protein improve exercise performance recovery? A thread 🧵👇 #soccer #football #recovery

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Can antioxidants hamper muscle growth? A thread 🧵👇 #antioxidants #vitaminc #musclegrowth

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Jorn Trommelen, PhD

@JornTrommelen

3 years

Cold water baths after resistance exercise decrease muscle protein synthesis. Full breakdown: Study: #icebath #recovery #cooling

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Jorn Trommelen, PhD

@JornTrommelen

3 years

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

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Jorn Trommelen, PhD

@JornTrommelen

5 years

Moderate coffee intake does not dehydrate? 4 cups of 200 ml per day does not change total body water compared to water during a 3 day period. Full breakdown: Study @Sophie_Killer and @Jeukendrup : #coffee #hydration #caffeine

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Jorn Trommelen, PhD

@JornTrommelen

7 years

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:

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Jorn Trommelen, PhD

@JornTrommelen

6 years

Insulin does not increase muscle growth Full breakdown: Our systematic review: #musclegrowth #insulin

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Jorn Trommelen, PhD

@JornTrommelen

6 years

The Influence of Post-Exercise Cold-Water Immersion on Adaptive Responses to Exercise: A Review of the Literature. Review: By @BlueSpotScience

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Jorn Trommelen, PhD

@JornTrommelen

3 years

How strong is the placebo effect for strength gains? A thread 🧵👇 #steroids #placebo #strength

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Jorn Trommelen, PhD

@JornTrommelen

2 years

How much training is needed to avoid loss of muscle mass gains? A thread 🧵👇 #holiday #musclemass #useitorloseit

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

6 years

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:

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Is oxidative stress beneficial for training adaptations? A thread 🧵👇 #oxidativestress #antioxidants #aerobiccapacity

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Jorn Trommelen, PhD

@JornTrommelen

3 years

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

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Jorn Trommelen, PhD

@JornTrommelen

3 years

Whole eggs stimulate muscle protein synthesis more compared to the same amount of protein from egg whites. Full breakdown: Study: #eggs #protein #musclegrowth

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

4 years

Alcohol reduces muscle growth? In conclusion, consumption of large amounts of after exercise lowers muscle protein synthesis. Full breakdown: Study: #alcohol #training #muscle

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Does coffee cause dehydration? A thread 🧵👇 #caffeine #coffee #hydration

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Jorn Trommelen, PhD

@JornTrommelen

10 months

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.

Jorn Trommelen, PhD

@JornTrommelen

10 months

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 🧵

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Jorn Trommelen, PhD

@JornTrommelen

5 years

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 :

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Jorn Trommelen, PhD

@JornTrommelen

5 years

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

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Jorn Trommelen, PhD

@JornTrommelen

6 years

Rapid weight loss is bad for body composition Full breakdown: Study: #weightloss #dieting #fatloss

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

5 years

How much glucose from sports drinks can be used for fuel? Full breakdown: Study by @gareth_wallis @Jeukendrup : #glucose #sugar #sports #cycling #running #sportsdrink

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Does the ketogenic diet impair endurance training adaptations? A thread 🧵👇 #keto #ketones #lowcarb

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Jorn Trommelen, PhD

@JornTrommelen

3 years

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

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Jorn Trommelen, PhD

@JornTrommelen

3 years

The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update Our March 2019 review: A thread 🧵👇

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Does the ketogenic diet increase fat loss? A thread 🧵👇 #keto #dieting #fatloss

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Jorn Trommelen, PhD

@JornTrommelen

3 years

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% 😂

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

5 years

Ergogenic effects of dietary nitrate PhD thesis by @JeanNyakayiru , 2019 From our M3-research group Free download link: #phd #nitrate #beetrootjuice

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Jorn Trommelen, PhD

@JornTrommelen

7 years

Our new study: Protein Ingestion before Sleep Increases Overnight Muscle Protein Synthesis Rates in Older Men

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Is it possible to gain muscle and lose fat at the same time? A thread 🧵👇 #fatloss #protein #bodybuilding

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Jorn Trommelen, PhD

@JornTrommelen

3 years

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:

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Resistance exercise training preserves muscle mass and strength in prostate cancer patients on androgen deprivation therapy Our new paper: A thread 🧵👇

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Jorn Trommelen, PhD

@JornTrommelen

7 years

Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults.

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Jorn Trommelen, PhD

@JornTrommelen

7 years

Our new study shows that pre-sleep protein is used for overnight de novo muscle protein synthesis.

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

3 years

Do breath restriction masks improve endurance training adaptations? A thread 🧵 👇 #altitude #trainingmask #adaptation

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Jorn Trommelen, PhD

@JornTrommelen

3 years

The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance‐Type Exercise. Our February 2019 review: A thread 🧵 👇 #protein

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

6 years

Moderate coffee consumption does not cause dehydration. - 4 cups a day - habitual coffee drinkers Full breakdown: Study by @Sophie_Killer @Jeukendrup :

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Jorn Trommelen, PhD

@JornTrommelen

3 years

Does caffeine improve exercise performance for everyone? A thread 🧵👇 #caffeine #coffee #performance

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Jorn Trommelen, PhD

@JornTrommelen

6 years

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:

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Do post-exercise hot water baths affect muscle growth? A thread 🧵👇 #heating #muscleproteinsynthesis #recovery

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Jorn Trommelen, PhD

@JornTrommelen

4 years

Got two papers and a grant accepted this week, woohoo! Thank you Reviewers!

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Can melatonin supplementation improve body composition? A thread 🧵👇 #melatonin #bodycomposition #fatloss

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Jorn Trommelen, PhD

@JornTrommelen

7 years

Alcohol vs post-exercise muscle protein synthesis and glycogen repletion

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Can excessive training impair metabolic health? A thread 🧵👇 #overtraining #performance #health

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Jorn Trommelen, PhD

@JornTrommelen

2 years

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

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Jorn Trommelen, PhD

@JornTrommelen

4 years

Resistance-type exercise plus presleep protein ingestion increases overnight muscle connective tissue protein synthesis rates in older men. Our new study: #myotwitter 1/2

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Jorn Trommelen, PhD

@JornTrommelen

3 years

A diet high in ultra-processed foods results in higher energy intake and, therefore, weight gain. Full breakdown: Study: #dieting #fatloss #wholefoods

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Jorn Trommelen, PhD

@JornTrommelen

4 years

Insufficient sleep hampers fat loss? Insufficient sleep can hamper fat loss and increase lean mass loss while dieting. Full breakdown: Study: #sleep #dieting #fatloss

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Jorn Trommelen, PhD

@JornTrommelen

4 years

Long-term smokers have lower muscle protein synthesis rates compared to non-smokers. Full breakdown: Study: #smoking #musclegrowth #MPS

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Jorn Trommelen, PhD

@JornTrommelen

4 years

Melatonin improves body composition? Melatonin supplementation may increase lean mass and decrease fat mass. Full breakdown: Study: #melatonin #sleep #bodycomposition

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Do short rest periods between sets blunt muscle growth? A thread 🧵👇

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Muscle mass gains seem to differ quite a lot between individuals. How variable are muscle mass gains? A thread 🧵👇 #hardgainer #musclegrowth #bodybuilding 1/

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Jorn Trommelen, PhD

@JornTrommelen

3 years

High mental stress has a negative effect on short-term muscle strength recovery after a heavy lifting session. Full breakdown: Study: #stress #mentalstress #overworked

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Jorn Trommelen, PhD

@JornTrommelen

11 months

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

Phd position on personalized lifestyle interventions following ICU stay

vacancies.maastrichtuniversity.nl

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Jorn Trommelen, PhD

@JornTrommelen

3 years

Older people need more protein after resistance exercise to optimally stimulate muscle protein synthesis. Full breakdown: Review: #aging #sarcopenia #muscle

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Can mental stress negatively influence strength gains? A thread 🧵👇 #stress #gains #powerlifting

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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.

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Jorn Trommelen, PhD

@JornTrommelen

6 years

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

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Can diet breaks improve fat loss? A thread 🧵👇 #dieting #fatloss #dietbreak

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Should static stretching be avoided in warm-up routines? A thread 🧵👇 #stretching #warmup #performance

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Jorn Trommelen, PhD

@JornTrommelen

2 years

Which plant-based protein sources have the most anabolic potential? A thread 🧵👇 #corn #plantbased #vegangains

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Jorn Trommelen, PhD

@JornTrommelen

4 years

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