4 months ago
“But there are a few studies that show a decrease in fat mass as well. I don't think that creatine is a fat. I think that people are able to train harder, build more lean tissue. And so that's probably having an effect on fat mass. Then they've actually shown more recently some cognitive benefits to creatine, which I find really interesting as well.”
“So what about hair loss? Because there was one study in 2009 that showed that creatine increased DHT. But they didn't really show... They didn't really show an effect on any other sex hormone. So it's kind of strange. Like you would think if there was an increase in DHT, there would be like something else that changes as well.”
“Do you emphasize the classic loading? Of creatine, taking it a bunch of times per day and then backing off or just taking it consistently at the, I think, five grams per day is kind of the typical dose that people take. So again, no solutions, only trade-offs.”
“And you're probably going to have a much lower risk of GI issues some people get creatine can be a gut irritant. If it is for some folks, I would recommend splitting it into multiple doses. So maybe like multiple two, one or two gram doses per day, and definitely don't load it.”
“It's a less bioavailable form of protein and three, it's a lower quality of protein in terms of, it has typically less leucine, less branch amino acids and less essential amino acids. You answered the question that I almost interrupted you to ask, which was, does it boil down to the leucine content? And it sounds like that is one of the components and”
“Now cooking can help increase the bioavailability because it breaks some of those bonds and whatnot. The other thing to consider with the vegan sources of protein is the leucine content. So one of the studies we did was we looked at wheat, soy, egg, and whey isonitrogenous, meaning we equated protein between the groups isocaloric.”
“leucine to it to match the leucine content of whey and the protein synthetic response was identical. So again, I don't like to simplify things too much, but leucine appears to really be driving this ship.”
“Yeah. So you could take a capsule, like for example, if you're eating your normal meal, you could just take a capsule of like one gram of leucine. It's probably going to bump you off, bump you up enough that you're going to be good to go. There's options like blends, especially with corn. Corn is actually very high in leucine as a percentage of its protein.”
“and obviously people might want to avoid that for ethical reasons, but that's a different matter entirely. But a steak or a piece of chicken or an egg is, well, an egg, you know, has a yolk, which is there's fat there, but is almost a pure protein fat source. There's no carbohydrate along for the ride.”
“content. So one of the studies we did was we looked at wheat, soy, egg, and whey isonitrogenous, meaning we equated protein between the groups isocaloric. We equated calories and we looked at muscle protein synthesis and I think this was the meals were 15% of total energy from protein.”
“synthesis, but the egg and whey group increased muscle protein synthesis. Now what's really interesting is we went back and we took wheat and added free leucine to it to match the leucine content of whey and the protein synthetic response was identical.”
“So one of the studies we did was we looked at wheat, soy, egg, and whey isonitrogenous, meaning we equated protein between the groups isocaloric. We equated calories and we looked at muscle protein synthesis and I think this was the meals were 15% of total energy from protein.”
“synthesis, but the egg and whey group increased muscle protein synthesis. Now what's really interesting is we went back and we took wheat and added free leucine to it to match the leucine content of whey and the protein synthetic response was identical.”
“A few different options for the vegan folks out there. You can use an isolated source of protein. And again, like there's going to be good options coming because this plant based whey is going to be a great option for folks. You can add free leucine to it, to whatever your source of protein is. Just buy supplemented leucine powder.”
“I even have 1%. I lost 100 pounds. That's the only thing I did. Wow. I mean, that's a pretty massive lever to pull. If you consider somebody who might be having like, I mean, five or six Cokes a day, we're talking a serious amount of calories. Is that obese person who lost 100 pounds by doing that? Do I really care about maybe a small alteration to their gut microbiome?”
“And so soy is one of the only vegan sources that does that. Interestingly, potato protein isolate actually has a similar essential amino acid content to whey. So isolated potato protein, it's just really hard to find. Another reason using an isolated protein can be helpful is because it's more bioavailable as well when it's been isolated out.”
“And whenever I post about non-nutritive sweeteners in the comments. There's always one or two or three people who say, all I did was cut out soda and I drank diet soda instead and I lost 50 pounds or I lost 75 pounds. I even have 1%. I lost 100 pounds. That's the only thing I did. Wow. I mean, that's a pretty massive lever to pull.”
“So this is a case where I've completely changed. I've completely changed my view, which is that I don't have any problem with them whatsoever based on the current data, which is not to say that I'm, you know, gulping down a cupfuls of superlose, but I feel okay ingesting some stevia and some aspartame.”
As referenced on air, with the quote and the moment. Reported, not evaluated.
“Jose Antonio did a study that was a year long randomized control trial. And again, it's just one year, but they were looking at all sorts of different biomarkers. And basically even up to like four grams per kilogram of protein, it's not a big deal.”
“Kevin Hull showed this in his study that was very, I mean, he designed some of the most elegant studies in nutrition. They basically took people from a minimally processed food diet and then gave them access to ultra-processed foods.”
“Because there was one study in 2009 that showed that creatine increased DHT.”