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.

If you want to learn more about our MacroFactor diet app, check it out at https://macrofactorapp.com/macrofactor/

To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group:   / macrofactorcommunity  
Subreddit:   / macrofactor  

If you’d like to receive our Research Spotlight emails, please sign up for our email list at https://www.strongerbyscience.com/new...

To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group:   / strongerbysciencecommunity  
Subreddit:   / strongerbyscience  

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.


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