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When & How Much Post Exercise Protein Post Menopause (or Pre!): Post exercise protein is a topic that I revisit regularly. It’s nutrition month as I release this episode, and we’re talking strength training a lot this month because  In this episode I’m talking all about the ways to optimize your pre-and post...

When & How Much Post Exercise Protein Post Menopause (or Pre!): Post exercise protein is a topic that I revisit regularly. It’s nutrition month as I release this episode, and we’re talking strength training a lot this month because In this episode I’m talking all about the ways to optimize your pre-and post...

FromThe Flipping 50 Show


When & How Much Post Exercise Protein Post Menopause (or Pre!): Post exercise protein is a topic that I revisit regularly. It’s nutrition month as I release this episode, and we’re talking strength training a lot this month because In this episode I’m talking all about the ways to optimize your pre-and post...

FromThe Flipping 50 Show

ratings:
Length:
55 minutes
Released:
Mar 17, 2021
Format:
Podcast Episode

Description

Post exercise protein is a topic that I revisit regularly. It’s nutrition month as I release this episode, and we’re talking strength training a lot this month because STRONGER is open for enrollment. In this episode I’m talking all about the ways to optimize your pre-and post exercise protein meal. I’ll also reveal a few things that may be going wrong if you’re not seeing results. STRONGER: Tone & Define is waiting for you! To start or restart! Don’t miss it! In recent prior master classes and podcasts I’ve addressed these questions: How much does muscle protein synthesis decline with age? What is the rate of muscle loss during menopause? How disabling is muscle loss for women over 50? In this post I revisit this topic. I do so because of the conversations occurring in our community that indicate even trainers and coaches are not clear on the differences … for women, for women over 50, and that makes for an extremely confusing environment. Confused minds don’t do anything. How to optimize a post exercise increase in muscle protein synthesis to enhance muscle size and strength with resistance training. Muscle protein synthesis is the primary variable influencing muscle net balance with dietary amino acid ingestion representing the single most important nutritional variable enhancing post-exercise rates of muscle protein synthesis. Consideration must also be made for the age of resistance-trained individuals, as older adults require protein intake over and above that of their younger counterparts to receive the same benefits noted above. High quality – complete essential amino acid profile, high in especially leusine (It’s important to note that all “complete” proteins are not equal. Among the essential amino acids each source has more or less of any one of the amino acids.) Rapidly absorbed – liquid vs solid, some proteins like whey protein are easily digestible, however that particular dairy source has other complications for women in midlife (bloating, inflammation, blood sugar spikes) Aging – older adults do not have the same level of muscle protein synthesis that younger adults do. Therefore, they require a higher dose, that is more protein, per meal or post workout to have the same effect compared to younger adults. Midlife, specifically at menopause the accelerated rate of muscle loss makes it more important to increase protein. Females – with less muscle mass to begin with and with a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone, you’ll also find it more paramount to watch your protein in take Endurance exercise – fewer studies on older adults and endurance exercise effects on protein needs, namely because it is not the primary recommendation for older adults. There is a greater oxidation and muscle wasting that occurs with endurance exercise in older adults, and in younger adults protein needs to rise with endurance activity. Chronic negative energy balance – if you’re dieting? Cutting calories on purpose or by accident (you’re fasting and have a window so short you’re unable to eat adequate protein) over time that will have a negative effect on muscle. There is a benefit to fasting, however during fasting muscle can’t be gained, it may be maintained, and the increased protein intake following the fast is what triggers muscle protein synthesis. Timing Post Exercise Protein (More on this at the end). At 1-2 hours following a challenging workout a high quality high protein (EAA rich) meal or smoothie is ideal. Considerations Suboptimal amino acid compositions (plant-based) Catabolism Anabolism Before we dive into this, you must know the quality of the resistance training you do matters. “The combination of peri-training protein consumption with inadequate or ineffective resistance training protocols will not maximize improvements in strength or hypertrophy.” Resistance exercise increases muscle protein synthesis for up to 48 hours.** (24) That is, the environment is ripe
Released:
Mar 17, 2021
Format:
Podcast Episode