ONLINE DRIVERS MEDIA

Weights works for ladies, too! Really!

I am not sure if you remember it, but youve read about what I would like to refer to as the "proximity hypothesis" before, here at the SuppVersity.

The basic idea behind is eventually similar to the notion of "localized fat loss", yet on the micro- not the macro-scale. In other words, instead of "do sit-ups to burn abdominal fat" the no-bro-science-variety of the "proximity hypothesis" says: "Train your legs to empty the huge intra-muscular fat stores and have them refilled from the abdominal fat."

Probably you will already have realized that this is "proximity" as in "right next to the skeletal muscle mitochondria" and not "proximity" as "a fat depot next to the muscle your train".

SuppVersity Suggested Read: " Spot Reduce Abdominal Fat With Green Tea, Green Clay & Magnesium Sulfate Soaked "Plaster Body Wrap"... Really!?" | read more

As S.O. Shepherd and his colleagues from the Liverpool John Moores University, the University of Birmingham and the University of Stirling point out, it has long been speculated that part of the improvements in insulin sensitivity following endurance training

"[...] are mechanistically linked to increases in muscle oxidative capacity, intramuscular triglyceride (IMTG) utilization during endurance exercise and increases in the content of the lipid droplet-associated perilipin-2 (PLIN2) and PLIN5." (Shepherd. 2014)

These lipid droplet-associated proteins (or short PLINs) coat the lipid droplets in fat and other cells and protect them from lipases of which you, as a SuppVersity reader know that they are enzymes our body uses to break down and "free" stored body fat - a process scientists usually refer to as "lipolysis".

An increase in perilipin in the musculature will thus necessarily increase the storage of lipid droplets in the muscle; and since it does not affect fat storage in the adipose organ and in view of the fact that the fat must come from somewhere (nutrition, endogenous fatty acid production from glucose, or stored body fat) this is not a bad thing.

More fat in the muscle? Thats bad, right?

Its thus not shocking to have a "high" amount of fat in the muscle, as long as it is deposited there as a fat reserves for the mitochondria and serves as an alternative, additional or auxiliary, astonishingly readily available energy source for the muscle. A "range extender" with profound beneficial effects on muscular endurance.

Figure 1: Changes in heart rate VO2max, carbohydrate + fat oxidation, and respiratory exchange ratio (left); blood glucose + insulin levels after an oral glucose tolerance test before and after RT intervention (Shepherd. 2014)

Any marathon runner, ironman or -woman and even pharmaceutically enhanced Tour de France drivers would thus be happy if they experienced a similar increase in intramuscular triglyceride stores (IMGT) as the thirteen sedentary males (20±1 years, 24.8±0.8 kg/m²) in the study at hand.

The guys had perfoemed a 6-weeks whole-body resistance training program (3 sessione per week) in the course of which Shepherd et al. observed not just the previously mentioned increases in IMTG, and PLIN2 and PLIN5 protein content, but also highly significant increases in intramuscular fat breakdown during "light" cardio training (65% VO2max; +43% in slow-twitch type I and +37% in fast-twitch type II fibers).
References:

• Geirsdottir, Olof Gudny, et al. "Physical function predicts improvement in quality of life in elderly Icelanders after 12 weeks of resistance exercise." The journal of nutrition, health & aging 16.1 (2012): 62-66.
• OConnell, Matthew DL, et al. "Do the effects of testosterone on muscle strength, physical function, body composition, and quality of life persist six months after treatment in intermediate-frail and frail elderly men?." Clinical Endocrinology and Metabolism 96.2 (2010): 454-458.
• Rizzoli, René, et al. "Quality of life in sarcopenia and frailty." Calcified tissue international 93.2 (2013): 101-120. 
• Shepherd, Sam O., et al. "Resistance training increases skeletal muscle oxidative capacity and net intramuscular triglyceride breakdown in type I and II fibres of sedentary males." Experimental Physiology (2014).
• Silva, Neto LS, et al. "Association between sarcopenia, sarcopenic obesity, muscle strength and quality of life variables in elderly women." Revista brasileira de fisioterapia (Sao Carlos (Sao Paulo, Brazil)) 16.5 (2011): 360-367.

Protein before workouts "accelerates protein catabolism"? That sounds worse than it actually is (photo BSN).

Most of you will probably consume a protein shake after their workout. Probably whey, if youve read all SuppVersity articles, maybe 25g whey + 10g casein (learn why), or something like that. But what do you do before your workouts? Do you consume a protein shake 60-90 minutes before your workout? If so, you will be shocked about the conclusion of a recent study from the Tokyo University of Agriculture which says: "[...]  pre-exercise protein supplementation taken in excess may accelerate protein catabolism" (Hasegawa. 2014).

But is it actually possible that consuming more protein (albeit at the wrong time) will have a negative impact on your gains?
Before we can answer this important question it is necessary to take a look at the actual design of the randomized cross-over study.

Figure 1: Graphical overview of the experimental protocol (Hasegawa. 2014)

The participants, six healthy male university students [21.2 (±0.3) years, 173.6 (±2.8) cm, and 62.7 (±2.8)kg] with no allergies to egg white or soy, the two protein sources the effects of which the researchers initially wanted to compare, underwent three 8-day testing periods with an exercise at the end (the 8-day intervals were separated by at least seven days).

"Each  testing period began on Day-1 and ended the meat-free diet  consisting of grains, beans, and milk, and 24- hour urine sample collection on Day-8 (Figure 1). Participants were allocated into  one of three groups; egg white protein (E), soy protein (S), and mineral water control (C) group with no additive, and all were carried out this study protocol three times, and asked not to change their lifestyle behaviors." (Hasegawa. 2014). 

The result of this study should remind you of the "Protein-Wheysting" Article | more is not always better!

On Day-5, the day of the workout, the  participants arrived at the  laboratory at 8:00 AM, and had a breakfast consisting of a rice ball (energy, 355 kcal; protein, 6.7 g; carbohydrate, 78.1 g). At 9:30 AM, after the baseline blood sample collection and perceived muscle soreness (MS) measurements, the subjects received one of the three test beverages which contained

• 20 g of egg protein,
• 20g of soy protein, or
• an isoenergetic placebo without protein

that had been dissolved in 200ml of mineral water. 90 minutes later, at 11:00 AM, the previously untrained participants started a resistance training protocol that involved seated rows, flys, leg extensions, and leg presses.

The exercises were performed for three sets of 10 repetitions at ~80% of a predetermined 1-RM with one min rest between sets and two minutes between each exercise.

Figure 2: no significant difference in perceived fatique, but a significant reduction in peak muscle soreness in the soy (grey blocks) vs. the control (white triangles) group (Hasegawa. 2014).

As you can see in Figure 2, the initially mentioned negative effects of the protein supplement were not the only significant inter-trial differences the scientists observed; and whats more, the significantly decreased muscle soreness in response to both protein powders (the peak levels differed statistically significantly only for control vs. soy) stands in stark contrast the mainstream interpretation of protein breakdown (which is "protein breakdown = muscle loss").

How is that possible? Increased protein breakdown and reduced muscle soreness?

So, here we are with an obvious contradiction between the reduced muscle soreness (Figure 2) and the scientists claim that "pre-exercise protein supplementation taken in excess may accelerate protein catabolism" (Hasegawa. 2014)... you already guessed it: The contradiction depends on the false assumption that "protein catabolism" means "catabolism of muscle protein", which is not generally the case and in this specific case certainly wrong.

Figure 3: Urinary nitrogen excretion measured for 72h after the workout (Hasegawa. 2014)

The process we are talking about here is thus most likely not an increase in "mucle catabolism" but rather about the absence of a reduction in protein wasting, i.e a "protein sparing" mechanism that wont be triggered if there is plenty of protein around during the workout.
References:

• Baty, Jacob J., et al. "The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage." The Journal of Strength & Conditioning Research 21.2 (2007): 321-329.
• Hasegawa, Yuko, et al. "Effect of Egg White Protein Supplementation Prior to Acute Resistance Training on Muscle Damage Indices in Untrained Japanese Men." Monten. J. Sports Sci. Med. 3 (2014) 2: 5–12.
• Rasmussen, Blake B., et al. "An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise." Journal of Applied Physiology 88.2 (2000): 386-392.
• Wycherley, Thomas Philip, et al. "Timing of protein ingestion relative to resistance exercise training does not influence body composition, energy expenditure, glycaemic control or cardiometabolic risk factors in a hypocaloric, high protein diet in patients with type 2 diabetes." Diabetes, Obesity and Metabolism 12.12 (2010): 1097-1105.