💪 Gaining muscle with resistance training: does protein intake even matters?

Recent research indicates that consistent resistance training is responsible for at least 90% of muscle gain, with dietary protein playing a comparatively minor role.

A pooled analysis of 49 studies found that while protein supplementation increased fat-free mass by approximately 0.30 kg, resistance training alone led to an average gain of 1.1 kg.

This suggests that protein contributes modestly to lean mass development when combined with training.

Notably, consuming more than 1.6 grams of protein per kilogram of body weight per day does not result in additional gains in fat-free mass, even with robust training.

Studies involving very high protein intakes—up to 4.4 g/kg/day—showed no significant benefit in lean mass accrual for the general population. However, such high intakes may offer slight additional benefits for beginners or athletes.

🥊 Summary

Resistance training is the primary driver of muscle mass gains, and protein intake beyond 1.6 g/kg/day provides minimal extra benefit.

🍫 Do protein bars digest slower than protein drinks?

It is commonly believed that solid foods are digested more slowly than liquids. However, solid and liquid foods often differ in protein type, nutrient composition, and energy content

This raises the question: does the form alone (solid vs. liquid) influence protein digestion and absorption?

A recent study explored this by administering 20g of milk protein either as a bar or a drink to 12 healthy young women. The two products were matched for ingredients and nutritional composition.

The results showed no significant difference in plasma amino acid concentrations or hunger ratings between the liquid and solid forms. This suggests that the physical form of the food - solid or liquid - does not affect protein digestion or absorption when the ingredients are equivalent.

However, most commercially available protein drinks and bars are not nutritionally matched. For example, protein bars often contain collagen for texture and a chocolate coating, which may slightly slow digestion compared to a typical protein shake.

🥊 Summary

When ingredients are matched, consuming protein in the solid or liquid form does not impact digestion or absorption. Differences seen in real-world products are likely due to variations in formulation, not food form alone.

🏃 What happens to your muscles when you lose weight and keep doing cardio?

Preserving muscle function during periods of famine was likely essential for survival in the hunter-gatherer era, enabling humans to meet the physical demands of finding food, building shelter, or escaping danger.

In a recent study, healthy volunteers underwent a 78% calorie restriction for 5 days while increasing aerobic exercise to moderate-to-high intensity. The results were striking:

• Participants lost 2.1 kg of fat-free mass (including muscle, bone, and water).

• They lost 0.8 kg of fat mass, attributed to increased fat utilization both during exercise and at rest.

Detailed analysis revealed that the energy deficit combined with elevated cardio activity triggered a structural reorganisation of muscle tissue. Fat and muscle protein became the primary fuel sources.

Additionally, researchers observed increased expression of genes involved in mitochondrial protein regulation, remodeling, and quality control. These changes were accompanied by a reduction in extracellular proteins, which may help counteract age-related muscle fibrosis.

🥊 Summary

Muscle function was not only preserved but actually improved during this short period of combined energy restriction and exercise, despite a reduction in muscle mass.