Stuart Phillips (he/him)
@mackinprof
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Dad, Husband, Distinguished Univ Professor, tier 1 @CRC_CRC , @McMasterU ; opinions mine. Scholar: . Linktree:
Hamilton, Ontario
Joined March 2009
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Superb work from
@readatidbit
summarizing our paper from
@james_mckendry
@brad_currier
@ChanghyunLim1
@MACleod_JC
and Aaron Thomas
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60 or so years ago we convinced cardiologists that exercise was good for cardiac patients. Now we need to do the same for the oncologists. Exercise creates thrivers not just survivors.
Addressing skeletal muscle mass loss is an important focus in oncology research to improve
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Lifting light(er) weights, a 🧵
After posting something about light(er) weights in promoting muscle mass and strength gains, it's always interesting to read the emails I get. They range from, thank you, this is so liberating to read, it hurts when I lift heavy, and I never knew
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It's time to learn Friday:
1) Your body can ABSORB lots of protein! (20-30g is NOT a limit)
2) Your body only has a LIMITED capacity to STORE/USE protein
3) The major use of protein is NOT for muscle (at best it's about 25%)
4) ALL protein-containing tissues turnover protein*
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Dose-response association between the daily step count and all-cause mortality: A systematic review and meta-analysis
Compared with the low-step count population, the high-step count population had a 62% lower risk of all-cause death
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How to get your protein from plants - outstanding paper from
@JornTrommelen
Pinckaers, van Loon, and Snijders.
Some planning and protein complementation are important to achieve adequate intakes of EAA
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Sets, reps, ROM, free weights, machines, time between sets are variables that most mere mortals should worry less about and just practice going to the gym - preferably regularly - to get stronger. Nothing fancy, other than access, commitment and knowledge of benefit, needed?
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Heard at the gym, "I add a good dose of full-fat cream and two teaspoons of ghee and one scoop of collagen peptides to my coffee on days when I fast!" 🤔
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Beyond about 1.6 g protein/kd/d it doesn't matter what protein you eat to support muscle mass gains and protein is a 'thin slice' of benefit. Priority
#1
(by a large margin) get to the gym. Supplements and protein a distant second!
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Second, only to fat-burners (complete and total waste), BCAA are a useless supplement that provides no useful tangible benefit to athletes or mere mortals.
Eat whole protein
Take that to the bank and save your hard-earned 💸💰💱💲💹💵🧧💷💶💴🤑
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Recently, I had the pleasure of speaking in Frankfurt with
@BradSchoenfeld
and Keith Baar (
@MuscleScience
). Aside from the great science, an interesting theme emerged for nutritional support of muscle gains and connective tissue 'repair' or remodelling.
Both I and Keith stated
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A Novel Plant-Based Protein Has Similar Effects Compared to Whey Protein on Body Composition, Strength, Power, and Aerobic Performance
When will this stop being controversial? Plant protein is as good as animal-source so long as total intakes are met!
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If someone tells you to exercise in a fasted state to increase GH release to promote growth... walk away! GH doesn’t promote muscle growth and while you’re fasted the best you can do is net zero anabolism!
#goscience
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Egg consumption and risk of CVD: 3 large prospective US cohort studies, systematic review, and meta
Summary: "...egg consumption [blah] is not associated with CVD risk overall, [blah] associated with lower CVD in Asians.
For goodness sake, eat an egg!
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Our latest review on factors affecting human skeletal muscle hypertrophy - open access and free to download
@ChanghyunLim1
@nunesea
@brad_currier
@MACleod_JC
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How much protein to maximize hypertrophy? Our meta-analysis provides the most comprehensive at up-to-date answer
@BJSM_BMJ
from
@RobMorton23
,
@BradSchoenfeld
,
@MennoHenselmans
,
@TheAlanAragon
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A lot of people care a lot about protein in their diet and your gainz...
The primary (by far) driver of muscle mass gain is progressive resistance exercise!
The very thin slice that protein adds is, for most mere mortals, so thin as to be inconsequential
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People often talk about eating protein when they lift weights to get more muscular or stronger. In fact, this is one of the most popular topics in nutrition. However, do you really need more protein? Do we get more muscle or stronger if we eat more protein? These were the main
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Plant-based diets get teh job done when protein at or > 1.6 g/kg/d
High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores
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For the 1000th time Blue Zones and longevity are about a LOT more than diet! People who focus only on diet as THE and not A reason for longevity are grossly over-simplifying what it means to age well!
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Evenness of Dietary Protein Intake Is Positively Associated with Lean Mass and Strength in Healthy Women
Spreading protein intake throughout the day maximizes the anabolic response to dietary protein, benefiting muscle mass and performance
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Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans
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Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure
Key points
-...
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Yes, protein plays a role in hypertrophy, no it's not big. Effect almost assuredly mediated through leucine.
Proteins that are low in leucine just don't cut it for muscle hypertrophy!
Yes plant proteins work (if Leu high enough)
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Mate, that is total rubbish!
It's well known that meat eaters feel tired, sluggish & depressed after meals because their bodies have to divert energy to combat the toxins, heme-iron and carcinogens they ingest.
Blood samples taken from NFL players prove the point beautifully (Harvard University)
#veganuary
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Time to park the phrase "You can't outrun a bad diet" and replace it with "You can't out-nutrition being inactive"
Exercise > Nutrition for overall health... of course, both required for optimal health (plus sleep, stress, purpose...)
#exercise
#diet
#health
#longevity
#aging
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If you're someone saying that plant-based protein is inferior and can't support muscle mass or muscle mass gain you're W... Wrr... Wro... Wrong!
You may need
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Being stronger, having a little muscle to lose is your reserve... it allows you withstand stress. Being stronger with a little extra muscle (i.e., not frail) is a big deal as we age
P.S. being fit doesn't hurt either!
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Collagen Protein Ingestion during Recovery from Exercise Does Not Increase Muscle Connective Protein Synthesis Rates
Another collagen shocker...
#not
#useless
#supplements
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How much brotein do I need? A 🧵
Per meal protein doses to 'optimize' anabolism? Aka, "how much protein should I eat?" I think it's pretty clear that 20g does the job (1). The incremental rise in MPS from 20-40g was 14% (using egg protein in young men after an intense
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Our meta-analysis of higher protein diets and renal function showing NO effect of one on the other!
This is one of the highest-scoring
#JNutr
articles of all time! Congrats to
@mackinprof
and colleagues
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For Fat Burning, Interval Training Beats Continuous Exercise
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Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults
Just about everything is worse with metformin
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The award bears my name, but this is an award shared by many UG, grad students, postdocs, friends, colleagues, and collaborators. You can't do it alone...
#collaboration
#teamworkmakesthedreamwork
Thanks to
@LouiseMBurke
&
@DrMJoyner
for their support!
Congratulations to
@McMasterU
's Stuart Phillips (
@mackinprof
) on becoming just the 6th Canadian in 60 years to receive an American College of Sports Medicine Citation Award
@ACSMNews
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The 3Rs of recovery: rehydrate (fluid), refuel (carbs), repair (protein). Top level athletes do all three all the time or suffer the consequences. If you perform you will want to have carbs and protein on board!
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People need to STOP saying that protein consumed over and above what we need will just get turned into fat....
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If people could even remotely understand the amount of leg turning you’d need to do to = that ‘burger’ they’d realize how dumb (and misguided besides) this is!
#McDonaldsFAIL
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More evidence the RDA for protein at 0.8 g/kg/d is not sufficient to maintain muscle mass and function in older men . How long do we have to play the "RDA is sufficient" for older people game?
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How to lose muscle and bone (and weight) and perhaps put yourself at risk for frailty and sarcopenia as you age
Effect of Severe vs Moderate Energy Restriction Weight Loss on Lean Mass and Body Composition
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Creatine as a Therapeutic Target in Alzheimer's Disease
IMO the far bigger reason (versus muscle effects) to take creatine!
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Can physical activity eliminate the mortality risk associated with poor sleep? A 15-year follow-up of 341,248 MJ Cohort participants
As a self-proclaimed crappy sleeper... phew 🙃
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@zbitter
@meloegirl
@Examinecom
@juliannejtaylor
@Mel89196327
@tednaiman
@joerogan
@SBakerMD
@JoseAntonioPhD
@BenBikmanPhD
@donlayman
Protein good for bone:
Protein not bad for kidneys:
How much protein can your body use:
Why the RDA is insufficient for older folks:
It's ok to eat eggs 😉
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Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions | Physiological Reviews
THE definitive review on muscle hypertrophy. Proud to be part of the team led by
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“Describe your ‘new’ exercise routine and I’ll tell you what we used to call it” There is very little - exercise-wise - that hasn’t been done before in some way shape or form. Kettlebells... no bro they are not new!
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Protein has about 20% of the insulinogenic effect of CHO via
@donlayman
- why you don’t need carbs to stimulate MPS (and gain) muscle: insulin is permissive not stimulatory for protein synthesis and is largely a storage hormone for carbs and suppresses lipolysis
#asn2019
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Here's what happens when you have both!
Having one vs. the other is getting only half of the pie!
Marathon runner vs Lifts 4x per week and walks daily
Which physique do you prefer?
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Menstrual cycle hormones and oral contraceptives: a multimethod systems physiology-based review of their impact on key aspects of female physiology
The most comprehensive review of menstrual phase physiology and performance published to date.
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Leucine is a key amino acid to stimulate MPS. You don't need to get it from supplements
Where to Find Leucine in Food and How to Feed Elderly With Sarcopenia in Order to Counteract Loss of Muscle Mass: Practical Advice
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I will not stop my political comments and I think
@CaulfieldTim
is cool, and he is my friend!
Please feel to unfollow me, block me or do whatever other harsh social media thing you wish.
Signed,
It's a free country and I can post what I want to
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'Alkaline diet' author ordered to pay $146m
@CaulfieldTim
@YoniFreedhoff
@biolayne
#quackery
brought down!
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This 👇
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Stop saying that higher protein intakes cause renal failure, you are wrong. From the WHO/FAO:
“…the suggestion that the decline of glomerular filtration rate that occurs with advancing age in healthy subjects can be attenuated by reducing the protein content
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Yes, you CAN gain lean mass while in an energy deficit. Even a deep (40% below requirements) E deficit. It's done all the time (FTR), but it's not easy!
Our results showed that, during a marked energy deficit, consumption of a diet containing
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I’d like to thank the guy in the AC lounge at YYZ for the unsolicited short tutorial on fructose and why the three red grapes and slice of cantaloupe were “killing” me… slowly 😒🙄
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Training for strength and hypertrophy: an evidence-based approach
via
@RobMorton23
&
@laurencs10
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A Lot of People Just Go for Walks, and Don't Do Anything Else': Older Adults in the UK Are Not Aware of the Strength Component Embedded in the Chief Medical Officers' Physical Activity Guidelines
Time to lift:
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Resistance Exercise, Aging, Disuse, and Muscle Protein Metabolism
via
@james_mckendry
@tjstokes5
&
@MACleod_JC
#goodreads
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Absolutely floored to be named, along with Profs. Daniel Coleman, Mark Crowther, as a Distinguished University Professor
A clear reflection of the people I work and collaborate with - students, colleagues, staff (everyone)
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Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-
1) All loads lead to hypertrophy, especially when performed to failure 😉
2) When your training comes closer to a 1 RM
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This guy isn't on social media, but he's a reason I'm in science and one of the most talented sceintists and best diagnosticians I have ever met
Prof. Mark Tarnopolsky talks about what really matters for longevity
#aging
#LONGEVITY
#sarcopenia
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Under the wide and starry sky,
Dig the grave and let me lie.
Glad did I live and gladly die,
And I laid me down with a will
This be the verse you grave for me:
Here he lies where he longed to be;
Home is the sailor, home from sea,
And the hunter home from the hill.
RIP KDT
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Fasting is a passive approach to mitophagy and autophagy. Exercise is an active approach that accelerates total and organelle-specific protein turnover (and increases the addition of new proteins and organelles).
Why fast when you can do it with exercise? And get
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High-intensity interval training is not superior to continuous aerobic training in reducing body fat: A SR and MA of RCT
but...
HIIT shows greater benefit than CAT in increasing VO2 max and fasting blood glucose and reducing total cholesterol
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Nothing to see here, but just a casual reminder that lifting with machines or free weights matters not! Just lift!!
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Can you lose weight with exercise alone? Yes! Do people lose weight with exercise alone? It depends! Why? Because they overcompensate with dietary intake and exercise-induced alterations in metabolism appear to operate to ‘resist’...
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Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging:
Great infographic from
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New Physical Activity Guidelines "Clinicians also must avoid being a barrier to physical activity because of concerns about the cardiovascular and orthopedic risks of increased activity. Both risks are extremely small..."
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Effects of 4, 8, and 12 RM Resistance Training Protocols on Muscle Volume and Strength
All loads lifted led to growth, life high lift low it matters not
If strength you seek, then lift heavy you must for practice is the road you trust
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Top 5 supplements sold to people to 'help' them gain muscle/lose fat in order of cost:evidencetheydonothing:
1) Fat burners
2) T boosters
3) BCAA
4) HMB
5) ANY supplement that says it's the 'legal' version of steroids or is some kind of 'unbanned' SARM
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If you don' like the conclusion of the recent JAMA egg paper here are a couple of other papers that found that eggs were ok: , , ,
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Number of adolescent boys younger than 18 yr who would beat the women’s world record time/distance.
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Body composition explained. What DXA does and doesn't measure. From
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I've seen some misplaced supplement hype in my time as a researcher, but I wonder when we're going to learn that there are NO Testosterone boosters that have an evidential basis that they work! Nothing, zero, none, nada, zilch...
SAVE YOUR MONEY
WHAT WORKS?
Go to the gym!
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How can you ask women to program their exercise training synced with their cycle, when they don't even know what phase of the MC they're in?
Menstrual cycle phase-based training is a fallacious practice with no evidence to support it
#period
#menstrual
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Dietary protein and bone health: a systematic review and meta-analysis from the NOF
No, protein does NOT cause your bones to dissolve... requiem for the acid-ash hypothesis and the acidification of blood by protein!
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"How much protein can your body really digest/absorb/use?" by
@mackinprof
tag
@jerryteixeira
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Myths that need to die - protein causes kidney failure - WRONG -
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Effect of exercise training for five years on all cause mortality in older adults—the Generation 100 study: randomised controlled trial
"...we observed a lower all cause mortality trend after HIIT..."
HIIT FTW?
@gibalam
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Nutrient-rich, high-quality, protein-containing dairy foods in combination with exercise in aging persons to mitigate sarcopenia
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In 30 years we will realize that all anti-aging supplements were like the supplements we thought would enhance ‘performance’ 30 years ago? In other words: massive inventory, (very very) few work… but people keep flogging them knowing that 99% of them are 💩
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Scientific disagreement happens (all the time). Pushback against theories is how science advances. Discussion and debate are a normal part of science.
It is not hate, nor is it provocation of 'unkind' culture. It's hard when someone disagrees with you (always),
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Prolonged sitting reduces blood flow to your brain... that's why you can't think of something smart when you sit too much? So move, move more, and yes even more. Note this is a walking break,...
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Posts like this make me weep! Honestly… 😒😔
If I eat this, my Insulin levels will skyrocket, my cortisol levels will rise, my triglyceride levels will elevate so I'll store fat, a chain of inflammatory reactions will cascade & I"ll be starving soon after because I received little nutriton. Makes it easy to skip this
#keto
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(No) Association of egg intake with cardiovascular disease, and mortality... ∼177,000 individuals, 12,701 deaths & 13,658 CVD events, 50 countries, 6 continents, no associations between egg intake and blood lipids, mortality, or major CVD events.
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