Lang zal je leven

Eiwitten: iedereen praat erover, waardoor ook Tom door de bomen het bos niet meer ziet. Daarom duiken dokter Alexander Rakic en proefkonijn Tom van der Kolk in deze aflevering van Lang Zal Je Leven in de wereld van eiwitten. Hoeveel heb je écht nodig, wanneer kun je het het best nemen, en helpt meer eiwit eten eigenlijk bij afvallen?

Ze factchecken de populairste eiwitclaims:

• Moet je direct na het sporten eten vanwege het anabolic window?
• Hoeveel gram eiwit heb je nodig per kilo lichaamsgewicht?
• Helpt eiwit eten bij vetverlies?
• En is vegetarisch eten echt minder effectief dan vlees?

Tom test het in de praktijk, Alexander checkt de wetenschap.

🗣️ Waar zoek jij naar steun? Als grootste online therapieplatform ter wereld biedt Betterhelp toegang tot deskundige therapeuten. Luisteraars van deze podcast krijgen 10% korting op de eerste maand via www.betterhelp.com/langzaljeleven 

🎧 Geproduceerd door Tonny Media
👉 Volg ons op Instagram, TikTok en YouTube
🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:

• Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. 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. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.
• Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, Sherifali D, Gaudichon C, Tomé D, Atherton PJ, Robles MC, Naranjo-Modad S, Braun M, Landi F, Phillips SM. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr;13(2):795-810. doi: 10.1002/jcsm.12922. Epub 2022 Feb 20. PMID: 35187864; PMCID: PMC8978023.
• Tagawa R, Watanabe D, Ito K, Otsuyama T, Nakayama K, Sanbongi C, Miyachi M. Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Med Open. 2022 Sep 4;8(1):110. doi: 10.1186/s40798-022-00508-w. PMID: 36057893; PMCID: PMC9441410.
• Santini MH, Erwig Leitão A, Mazzolani BC, Smaira FI, de Souza MSC, Santamaria A, Gualano B, Roschel H. Similar effects between animal-based and plant-based protein blend as complementary dietary protein on muscle adaptations to resistance training: findings from a randomized clinical trial. J Int Soc Sports Nutr. 2025 Dec;22(1):2568047. doi: 10.1080/15502783.2025.2568047. Epub 2025 Oct 8. PMID: 41059835; PMCID: PMC12509290.
• López-Moreno M, Rossi EV, López-Gil JF, Marrero-Fernández P, Roldán-Ruiz A, Bertotti G. Are Plant-Based Diets Detrimental to Muscular Strength? A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Med Open. 2025 Jun 2;11(1):62. doi: 10.1186/s40798-025-00852-7. PMID: 40455307; PMCID: PMC12130401.
• Tagawa R, Watanabe D, Ito K, Ueda K, Nakayama K, Sanbongi C, Miyachi M. Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2020 Nov 4;79(1):66–75. doi: 10.1093/nutrit/nuaa104. Epub ahead of print. PMID: 33300582; PMCID: PMC7727026.
• Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, van Kranenburg JMX, Zorenc AH, Senden JM, Goessens JPB, Gijsen AP, van Loon LJC. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324. doi: 10.1016/j.xcrm.2023.101324. PMID: 38118410; PMCID: PMC10772463.
• Zhao S, Zhang H, Xu Y, Li J, Du S, Ning Z. The effect of protein intake on athletic performance: a systematic review and meta-analysis. Front Nutr. 2024 Nov 6;11:1455728. doi: 10.3389/fnut.2024.1455728. PMID: 39628467; PMCID: PMC11613885.
• Hudson JL, Iii REB, Campbell WW. Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients. 2020 May 16;12(5):1441. doi: 10.3390/nu12051441. PMID: 32429355; PMCID: PMC7285146.
• Møller G, Rikardt Andersen J, Ritz C, P Silvestre M, Navas-Carretero S, Jalo E, Christensen P, Simpson E, Taylor M, Martinez JA, Macdonald I, Swindell N, Mackintosh KA, Stratton G, Fogelholm M, Larsen TM, Poppitt SD, Dragsted LO, Raben A. Higher Protein Intake Is Not Associated with Decreased Kidney Function in Pre-Diabetic Older Adults Following a One-Year Intervention-A Preview Sub-Study. Nutrients. 2018 Jan 9;10(1):54. doi: 10.3390/nu10010054. PMID: 29315212; PMCID: PMC5793282.
• Cheng Y, Zheng G, Song Z, Zhang G, Rao X, Zeng T. Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Front Nutr. 2024 Jun 14;11:1408424. doi: 10.3389/fnut.2024.1408424. PMID: 38946781; PMCID: PMC11212527.
• Davies RW, Lynch AE, Kumar U, Jakeman PM. Characterisation of the Muscle Protein Synthetic Response to Resistance Exercise in Healthy Adults: A Systematic Review and Exploratory Meta-Analysis. Transl Sports Med. 2024 Apr 30;2024:3184356. doi: 10.1155/2024/3184356. PMID: 38716482; PMCID: PMC11074832.
• Kokura Y, Ueshima J, Saino Y, Maeda K. Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis. Clin Nutr ESPEN. 2024 Oct;63:417-426. doi: 10.1016/j.clnesp.2024.06.030. Epub 2024 Jun 24. PMID: 39002131.
• Guarneiri LL, Adams CG, Garcia-Jackson B, Koecher K, Wilcox ML, Maki KC. Effects of Varying Protein Amounts and Types on Diet-Induced Thermogenesis: A Systematic Review and Meta-Analysis. Adv Nutr. 2024 Dec;15(12):100332. doi: 10.1016/j.advnut.2024.100332. Epub 2024 Oct 31. PMID: 39486625; PMCID: PMC11625215.

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In deze aflevering van Lang Zal Je Leven onderzoeken dokter Alexander Rakic en proefkonijn Tom van der Kolk wat een ijsbad écht doet met je lichaam en brein.

Helpt het bij spierherstel na het sporten, versterkt het je immuunsysteem, verhoogt het je dopamine, en kun je er zelfs van afvallen?  Of is het vooral een koude hype die lekker klinkt op TikTok?
Tom test het zelf, Alexander checkt de wetenschap.

🗣️ Waar zoek jij naar steun? Als grootste online therapieplatform ter wereld biedt Betterhelp toegang tot deskundige therapeuten. Luisteraars van deze podcast krijgen 10% korting op de eerste maand via www.betterhelp.com/langzaljeleven 

🎧 Geproduceerd door Tonny Media
👉 Volg ons op Instagram, TikTok en YouTube
🥼Alle onderzoeken die Alexander heeft gelezen voor deze aflevering vind je hier:

• Wang H, Wang L, Pan Y. Impact of different doses of cold water immersion (duration and temperature variations) on recovery from acute exercise-induced muscle damage: a network meta-analysis. Front Physiol. 2025 Feb 26;16:1525726. doi: 10.3389/fphys.2025.1525726. PMID: 40078372; PMCID: PMC11897523.
  
  Cain T, Brinsley J, Bennett H, Nelson M, Maher C, Singh B. Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLoS One. 2025 Jan 29;20(1):e0317615. doi: 10.1371/journal.pone.0317615. PMID: 39879231; PMCID: PMC11778651.
  
  Lee, H. J., Alirzayeva, H., Koyuncu, S., Rueber, A., Noormohammadi, A., & Vilchez, D. (2023). Cold temperature extends longevity and prevents disease-related protein aggregation through PA28γ-induced proteasomes. Nature Aging, 3(5), 546–566. https://doi.org/10.1038/s43587-023-00383-4

• Roberts, L. A., Raastad, T., Markworth, J. F., et al. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. Journal of Physiology, 593(18), 4285–4301. https://doi.org/10.1113/jp270570

• Janský, L., Pospíšilová, D., Honzová, S., et al. (1996). Immune system of cold-exposed and cold-adapted humans. European Journal of Applied Physiology, 72(5–6), 445–450. https://doi.org/10.1007/bf00242274

• Wang, Y., Li, S., Zhang, Y., et al. (2021). Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical Therapy in Sport, 48, 177–187. https://doi.org/10.1016/j.ptsp.2021.01.004

• Qu, C., Wu, Z., Xu, M., et al. (2020). Cryotherapy models and timing-sequence recovery of exercise-induced muscle damage in middle- and long-distance runners. Journal of Athletic Training, 55(4), 329–335. https://doi.org/10.4085/1062-6050-529-18

• Saari, T. J., Raiko, J., U-Din, M., et al. (2020). Basal and cold-induced fatty acid uptake of human brown adipose tissue is impaired in obesity. Scientific Reports, 10, 1–11. https://doi.org/10.1038/s41598-020-71197-2

• Brenner, I. K., Castellani, J. W., Gabaree, C., et al. (1999). Immune changes in humans during cold exposure: Effects of prior heating and exercise. Journal of Applied Physiology, 87(2), 699–710. https://doi.org/10.1152/jappl.1999.87.2.699

• Duong, H., & Patel, G. (2024). Hypothermia. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK545239/

• Doets, J. J. R., Topper, M., & Nugter, A. M. (2021). A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems. Complementary Therapies in Medicine, 63, 102783. https://doi.org/10.1016/j.ctim.2021.102783

• Espeland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International Journal of Circumpolar Health, 81(1). https://doi.org/10.1080/22423982.2022.2111789

• Fuchs, C. J., Kouw, I. W. K., Churchward-Venne, T. A., et al. (2020). Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. Journal of Physiology, 598(4), 755–772. https://doi.org/10.1113/jp278996

• Pretorius, T., Bristow, G. K., Steinman, A. M., & Giesbrecht, G. G. (2006). Thermal effects of whole head submersion in cold water on nonshivering humans. Journal of Applied Physiology, 101(2), 669–675. https://doi.org/10.1152/japplphysiol.01241.2005

• Keramidas, M. E., & Botonis, P. G. (2021). Short-term sleep deprivation and human thermoregulatory function during thermal challenges. Experimental Physiology, 106(5), 1139–1148. https://doi.org/10.1113/EP089467

• Bleakley, C. M., Bieuzen, F., Davison, G. W., & Costello, J. T. (2014). Whole-body cryotherapy: Empirical evidence and theoretical perspectives. Open Access Journal of Sports Medicine, 5, 25–36. https://doi.org/10.2147/OAJSM.S41655

• Machado, A. F., Ferreira, P. H., Micheletti, J. K., et al. (2016). Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? A systematic review and meta-analysis. Sports Medicine, 46(4), 503–514. https://doi.org/10.1007/s40279-015-0431-7

• Wilson, L. J., Cockburn, E., Paice, K., et al. (2018). Recovery following a marathon: A comparison of cold water immersion, whole body cryotherapy and a placebo control. European Journal of Applied Physiology, 118(1), 153–163. https://doi.org/10.1007/s00421-017-3757-z

• Degroot, D. W., & Kenney, W. L. (2007). Impaired defense of core temperature in aged humans during mild cold stress. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 292(1), R103–R108. https://doi.org/10.1152/ajpregu.00074.2006

• Blondin, D. P., Labbé, S. M., Tingelstad, H. C., et al. (2014). Increased brown adipose tissue oxidative capacity in cold-acclimated humans. Journal of Clinical Endocrinology & Metabolism, 99(3), E438–E446. https://doi.org/10.1210/jc.2013-3901

• Hanssen, M. J. W., Hoeks, J., Brans, B., et al. (2015). Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus. Nature Medicine, 21(8), 863–865. https://doi.org/10.1038/nm.3891

• Johnson, J. M., Minson, C. T., & Kellogg, D. L., Jr. (2014). Cutaneous vasodilator and vasoconstrictor mechanisms in temperature regulation. Comprehensive Physiology, 4(1), 33–89. https://doi.org/10.1002/cphy.c130015

• Westpac Marine. (2024). Hypothermia chart. Retrieved September 14, 2024, from https://westpacmarine.com/samples/hypothermia_chart.php

• Adnan, H., William, J. R., & Anthony, W. B. (2018). Enhancing the physiology and effectiveness of whole-body cryotherapy treatment for sports recovery by establishing an optimum protocol: A review of recent perspectives. Journal of Physical Medicine, 1(1). https://doi.org/10.36959/942/338

• Gibas-Dorna, M., Checinska, Z., Korek, E., et al. (2016). Variations in leptin and insulin levels within one swimming season in non-obese female cold water swimmers. Scandinavian Journal of Clinical and Laboratory Investigation, 76(6), 486–491. https://doi.org/10.1080/00365513.2016.1201851

• Blondin, D. P., Tingelstad, H. C., Mantha, O. L., Gosselin, C., & Haman, F. (2014). Maintaining thermogenesis in cold exposed humans: Relying on multiple metabolic pathways. Comprehensive Physiology, 4(4), 1383–1402. https://doi.org/10.1002/cphy.c130043

• Eglin, C. M., & Tipton, M. J. (2005). Repeated cold showers as a method of habituating humans to the initial responses to cold water immersion. European Journal of Applied Physiology, 93(5–6), 624–629. https://doi.org/10.1007/s00421-004-1239-6

• Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065

• Pawłowska, M., Mila-Kierzenkowska, C., Boraczyński, T., et al. (2021). The effect of submaximal exercise followed by short-term cold-water immersion on the inflammatory state in healthy recreational athletes: A cross-over study. Journal of Clinical Medicine, 10(18), 4239. https://doi.org/10.3390/jcm10184239

• Rymaszewska, J., Lion, K. M., Pawlik-Sobecka, L., et al. (2020). Efficacy of the whole-body cryotherapy as add-on therapy to pharmacological treatment of depression: A randomized controlled trial. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.00522

• Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2024). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience. https://doi.org/10.1007/s11357-024-01295-w

• Fink, W. J., Costill, D. L., & Van Handel, P. J. (1975). Leg muscle metabolism during exercise in the heat and cold. European Journal of Applied Physiology and Occupational Physiology, 34(3), 183–190. https://doi.org/10.1007/BF00999931

• Bergh, U., & Ekblom, B. (1979). Physical performance and peak aerobic power at different body temperatures. Journal of Applied Physiology, 46(5), 885–889. https://doi.org/10.1152/jappl.1979.46.5.885

• Cunningham, J. J., Gulino, M. A., Meara, P. A., & Bode, H. H. (1985). Enhanced hepatic insulin sensitivity and peripheral glucose uptake in cold acclimating rats. Endocrinology, 117(4), 1585–1589. https://doi.org/10.1210/endo-117-4-1585

• Burlingham, A., Denton, H., Massey, H., Vides, N., & Harper, C. M. (2022). Sea swimming as a novel intervention for depression and anxiety: A feasibility study exploring engagement and acceptability. Mental Health and Physical Activity, 23, 100472. https://doi.org/10.1016/j.mhpa.2022.100472

• Haq, A., Ribbans, W. J., Hohenauer, E., & Baross, A. W. (2022). The comparative effect of different timings of whole body cryotherapy treatment with cold water immersion for post-exercise recovery. Frontiers in Sports and Active Living, 4, 940516. https://doi.org/10.3389/fspor.2022.940516

• Petersen, A. C., & Fyfe, J. J. (2021). Post-exercise cold water immersion effects on physiological adaptations to resistance training and the underlying mechanisms in skeletal muscle: A narrative review. Frontiers in Sports and Active Living, 3, 660291. https://doi.org/10.3389/fspor.2021.660291

• Ikäheimo, T. M. (2018). Cardiovascular diseases, cold exposure and exercise. Temperature (Austin), 5(2), 123–146. https://doi.org/10.1080/23328940.2017.1414014

• Swift, R. W. (1932). The effects of low environmental temperature upon metabolism. Journal of Nutrition, 5(3), 227–249. https://doi.org/10.1093/jn/5.3.227

• Paulsen, G., Mikkelsen, U. R., Raastad, T., & Peake, J. M. (2012). Leucocytes, cytokines and satellite cells: What role do they play in muscle damage and regeneration following eccentric exercise? Exercise Immunology Review, 18, 42–97. https://www.ncbi.nlm.nih.gov/pubmed/22876722

• Zhang, B., Xiao, R., Ronan, E. A., et al. (2015). Environmental temperature differentially modulates C. elegans longevity through a thermosensitive TRP channel. Cell Reports, 11(9), 1414–1424. https://doi.org/10.1016/j.celrep.2015.04.066

• Hankenson, F. C., Marx, J. O., Gordon, C. J., & David, J. M. (2018). Effects of rodent thermoregulation on animal models in the research environment. Comparative Medicine, 68(6), 425–438. https://doi.org/10.30802/aalas-cm-18-000049

• Moore, E., Fuller, J. T., Buckley, J. D., et al. (2022). Impact of cold-water immersion compared with passive recovery following a single bout of strenuous exercise on athletic performance in physically active participants: A systematic review with meta-analysis and meta-regression. Sports Medicine, 52(7), 1667–1688. https://doi.org/10.1007/s40279-022-01644-9

• Espeland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International Journal of Circumpolar Health, 81(1). https://doi.org/10.1080/22423982.2022.2111789

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Klei drinken reinigt je lichaam, intermittent fasting helpt met afvallen en koffieklysma's zijn goed voor je darmen. Het wemelt tegenwoordig van de trends en hypes, die je zouden helpen om gezonder oud te worden. Maar hoe weet je wat klopt? Je kunt er eindeloos over lezen of alles zelf testen. Of je besteedt het allebei uit door deze podcast te luisteren.

In Lang Zal Je Leven voorziet dokter Alexander je van de theorie over gezondheidsclaims. Praktijkexpert Tom ondervindt alles aan den lijve. Allemaal zodat jij kan vieren dat je alle kennis op een presenteerblaadje krijgt. Lang Zal Je Leven!

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