#35 - Gaining muscle to combat losing muscle with Dr Stuart Phillips

Dr Glenn McConell chats with Professor Stuart Phillips from McMaster University in Canada. He is the world expert on protein needs for optimal muscle mass with exercise. We discussed gaining muscle to combat losing muscle. The discussion centered around resistance training, dietary protein needs, whether need protein from meat, the timing of protein intake, the need for protein supplements and protein needs with aging. Lots more. He has been very open to changing his views based on the data. An important, fun chat. 0:00. Introduction and Stuart’s research journey 7:50. Gaining muscle to combat losing muscle 10:35. Muscle mass loss with aging, role of inactivity 12:30. Need to do both cardio and resistance training 14:43. Maximizing gains in muscle 18:25. Rating of perceived exertion to prescribe exercise 22:25. Muscular endurance vs aerobic endurance 26:20. Rugby: Big, fast and fit. Jonah Lomu 27:55. Resistance training can increase running economy 29:08. Now believes no need for most athletes to eat extra protein 33:55. Aging results in anabolic resistance 35:40. Timing of protein intake is not important 36:35. Most don’t need protein supplements 40:10. Need other supplements? Creatine 44:28. Plant-based diets are sufficient for protein needs 47:20. Healthy vegan/vegetarian diets and health 49:08. Healthy vegan/vegetarian diets have sufficient protein 52:39. Unhealthy vegan/vegetarian diets 54:40. Protein synthesis rates vs long term outcome 58:15. Can you outrun a bad diet?/issues with social media 1:04:44. Protein turnover and complementary proteins etc. 1:08:20. Genetic limit to muscle mass etc 1:10:15. Leucine, anabolic steroids and protein synthesis 1:13:15. Are there adverse effects of protein? Protein restriction 1:17:00. Plant-based protein better for longevity 1:19:30. Rodent studies/ catabolic crisis etc 1:21:30. Why endurance athletes live longer than resistance athletes 1:23:04. High load vs low load and hypertrophy 1:24:32. Capillary blood flow and resistance training 1:25:55. Interference of strength and endurance training? 1:26:50. Takeaway messages 1:31:15. Outro (9 secs) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: [email protected] Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor, Google podcasts Etc