Individual Responses to Training and Protein Quality (Episode 97)

It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets.

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TIME STAMPS

0:00 Intro/Announcements

10:25 Greg’s segment: Individual responses versus group responses in resistance training

12:43 The importance of assessing individual-level responses

17:40 Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women.
https://link.springer.com/article/10....

24:19 Broader discussion of individual-level responses and variation from person-to-person

33:06 What has worked atypically well for Greg and Eric?

40:40 Eric’s segment: protein quality

40:46 When you think about consuming raw eggs, what comes to mind?

47:47 Overview of protein quality
https://www.ncbi.nlm.nih.gov/pmc/arti...

49:24 Digestibility of raw versus cooked eggs
https://academic.oup.com/jn/article/1...

50:42 Study: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong?
https://academic.oup.com/jn/advance-a...

58:26 The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy

1:01:30 Amino acid profiles of various protein sources
https://pubmed.ncbi.nlm.nih.gov/26224...

1:05:42 Directly comparing high-quality versus low-quality protein sources
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/33670...
https://pubmed.ncbi.nlm.nih.gov/34697...
https://pubmed.ncbi.nlm.nih.gov/33172...
https://pubmed.ncbi.nlm.nih.gov/33599...

1:14:03 Flipping the “chain of assumptions”

1:16:58 How much protein comes from plant-based sources in an omnivorous diet?
https://pubmed.ncbi.nlm.nih.gov/26224...

1:20:43 Complementary proteins and practical applications related to selection of protein sources