S3E21: Effects of Protein Supplementation on Strength and Fat-Free Mass w Dr. Rob Morton PhD(c)

Season 3, Episode 21

Dr. Bubbs interviews Rob Morton, PhD Candidate in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. In this episode, Rob talks about his research into the effects of protein supplementation on strength and fat-free mass. He’ll highlight just how much of a benefit (or not) protein supplementation has when combined with strength training, if athletes need more protein than recreational trainees, and how much protein type really matters. Rob also discusses the impact of protein supplementation on fat-free mass, if there is an upper threshold for muscle protein synthesis, and what happens to protein excess in the body. Finally, Rob shares key insights on how protein requirements change as you age, effects on kidney health, and the evolution of research in this area.

Summary of This Episode

5:00 – Rob’s background

10:30 – Benefits of added protein supplementation for athletes

12:00 – How much does training impact your gains vs. protein supplementation?

13:00 – Protein types – Does it even matter?

14:30 – What is the proposed upper threshold for muscle protein synthesis?

17:00 – How is excessive protein intake utilized in the body?

19:00 - Is 1g per pound bodyweight still a good heuristic?

22:30 -  How to achieve higher doses of protein as we age?

30:30 -  Protein intake and kidney health

36:00 – General heuristics on protein and health

40:00 – The evolution of research on protein and health

About Dr. Rob Morton PhD

Robert Morton is a PhD Candidate in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. Rob’s passion is understanding how exercise and nutrition mediate skeletal muscle size, and why there is individual variability. Rob combines his background in Strength and Conditioning with his academic training to provide a practical and evidence-based appraisal of current dogma in sport science. Indeed, Rob’s research has been published in leading sport science journals and has been featured in a number of media outlets including The New York Times, The Globe and Mail, Global News, Men’s Health and Sports Illustrated.

S3E8: Muscle Loss, Sarcopenia, and Implications for Healthy Ageing w/ Dr. Theo Ispoglou PhD

Season 3, Epsiode 8

Dr. Bubbs interviews Dr. Theocharis Ispoglou PhD to discuss the importance of muscle mass in healthy ageing and how age-related sarcopenia can compromise healthspan and longevity. In this episode, Dr. Ispoglou defines sarcopenia, discusses the most common causes and how this can impact your life expectancy. He also talks about key factors that can accelerate muscle loss, common tests that can be performed to assess for age-associated muscle loss and the impacts of novel forms of protein to preserve lean muscle and much, much more!

Summary of Episode

2:45 – Definition of sarcopenia

4:30 – Causes of sarcopenia

7:10 – Losses of lean muscle after 50

9:30 – Leucine supplementation and older adults

15:00 – How leucine demand increases as we age

19:45 – Effect of protein gel vs. protein on appetite in older adults

23:00 – Should we raise the RDA of protein in older adults?

27:30 – Old myths - dangers of egg consumption and effects of protein on kidneys

30:00 – Common tests for age-related muscle loss

36:45 – Solutions for prevention of age-related sarcopenia

Links to Research Papers

Novel essential amino acid supplements enriched with L-leucine facilitate increased protein and energy intakes in older women: a randomised controlled trial

Double-blind, placebo-controlled pilot trial of L-Leucine-enriched amino-acid mixtures on body composition and physical performance in men and women aged 65–75 years

Daily L-leucine supplementation in novice trainees during a 12-week weight training program.

About Dr. Theocharis Ispoglou PhD

Dr. Theocharis Ispoglou PhD is a Reader in Nutrition and Muscle Health at Leeds Beckett University. He has a keen interest and expertise in studying the effects of nutritional and exercise interventions as a means to optimise human performance. In particular, identifying evidence-based strategies to prevent, minimize or treat sarcopenia. Contact Dr. Ispoglou via the Leeds Beckett website or follow on Twitter @Theo_Ispoglou.

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