Iron Culture presented by MASS

Ep 313 - Is More (and More, and More) Protein Better for Muscle Retention?


Listen Later

In this episode of Iron Culture, hosts Dr. Eric Helms and Dr. Eric Trexler are joined by Dr. Martin Refalo to discuss their recent meta-regression study on protein intake and its effects on muscle hypertrophy. They cover Martin's background, the initiation of the project, the methods used, and key findings, followed by a discussion of some critiques that have been generating discussion on social media platforms. The conversation emphasizes the importance of understanding statistical approaches in research and the implications of their findings for the fitness community. In this conversation, the Erics and Martin discuss the complexities of statistical modeling in nutrition research, the importance of parsimony, the risks of overfitting, and the challenges of controlling for covariates. The conversation also touches on the debate surrounding scaling protein recommendations by fat-free mass versus total mass, critiques of previous research on protein requirements for hypertrophy, and the ways in which these new findings support (and contradict) the authors’ previously held biases. Throughout the episode, they reflect on the evolution of research in the fitness industry and the importance of engaging with critiques and feedback. Ultimately, they emphasize the need for thoughtful, contextualized, individualized application of their findings while acknowledging key limitations of their work.

 

Time stamps:

00:00 Introducing Dr Martin Refalo

Iron Culture Ep. 197- Training To Failure: A Comprehensive Overview

https://www.youtube.com/watch?v=oa8Z-fUuiNU

5:28 How did we get to the meta-regression and an overview of the methods

Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression

https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx

Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes

https://pubmed.ncbi.nlm.nih.gov/24092765/

20:49 The main findings

30:58 Addressing the critiques

44:08 Scaling protein recommendations to fat-free mass vs body mass and why there was no break-point analysis

Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

https://pubmed.ncbi.nlm.nih.gov/28698222/

Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials

https://pubmed.ncbi.nlm.nih.gov/33300582/

Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults

https://pubmed.ncbi.nlm.nih.gov/35187864/

1:07:45 The practical recommendations

1:22:49 Types and the categorization of data and the secondary analyses

Murphy 2022 Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression

https://pubmed.ncbi.nlm.nih.gov/34623696/

1:39:02 Quick Q&A Software for systematic reviews and meta-analyses

1:40:45 Final thoughts on the research and closing out

Where to find Martin:

@mrfitness__

https://www.instagram.com/mrfitness__/?hl=en

...more
View all episodesView all episodes
Download on the App Store

Iron Culture presented by MASSBy Eric Helms & Eric Trexler

  • 4.8
  • 4.8
  • 4.8
  • 4.8
  • 4.8

4.8

714 ratings


More shows like Iron Culture presented by MASS

View all
Barbell Shrugged by Barbell Shrugged

Barbell Shrugged

2,595 Listeners

Muscle for Life with Mike Matthews by Mike Matthews

Muscle for Life with Mike Matthews

4,546 Listeners

Sigma Nutrition Radio by Danny Lennon

Sigma Nutrition Radio

386 Listeners

Mind Pump: Raw Fitness Truth by Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Mind Pump: Raw Fitness Truth

11,848 Listeners

Joe DeFranco's Industrial Strength Show by Joe DeFranco

Joe DeFranco's Industrial Strength Show

1,252 Listeners

3D Muscle Journey by 3D Muscle Journey

3D Muscle Journey

379 Listeners

The Revive Stronger Podcast by Revive Stronger

The Revive Stronger Podcast

337 Listeners

Barbell Medicine Podcast by Barbell Medicine

Barbell Medicine Podcast

1,161 Listeners

Mark Bell's Power Project by Power Project Studios

Mark Bell's Power Project

1,558 Listeners

More Plates More Dates by Derek

More Plates More Dates

765 Listeners

Dave Tate's Table Talk by elitefts.com

Dave Tate's Table Talk

530 Listeners

RP Strength Podcast by Nick Shaw

RP Strength Podcast

544 Listeners

Think BIG Bodybuilding by Think BIG Bodybuilding Media

Think BIG Bodybuilding

201 Listeners

Cutler Cast by cutlercast

Cutler Cast

124 Listeners

Iron Culture presented by MASS by MASS Research Review

Iron Culture presented by MASS

35 Listeners