Protein Timing: Myth or Muscle-Building Essential?
Protein Timing: Myth or Muscle-Building Essential?
For years, athletes and exercise experts like physical therapists have been obsessed with the concept of protein timing. The idea that consuming protein immediately after a workout is crucial for maximizing muscle growth has been deeply ingrained in the fitness community. I can still hear the echoes of the Schoenfeld 2018 article being cited at the NSCA National Conference and Sports Sections at APTA CSM. However, recent research is challenging this long-held belief.
A new study investigated the impact of protein timing on muscle mass and strength gains in resistance-trained men. Surprisingly, the researchers found no significant difference in muscle growth between those who consumed protein immediately after workouts and those who spread their protein intake throughout the day. Check out these graphs to see how little a difference that the protein timing had on muscle performance:
While these findings may seem counterintuiti...
Nightshade Plants and Arthritis: Should PTs Care?
Nightshade Controversy: Implications for Rheumatoid Arthritis Management
Rheumatoid arthritis (RA) is a complex autoimmune condition often accompanied by a myriad of symptoms. While dietary interventions can significantly impact disease management, the role of nightshade plants remains a topic of debate. A recent registration of a randomized clinical trial (RCT) looking at the role of nightshade plants and inflammation in those with RA will be exciting to read once finalized. Until then, let's look at these plants, how it impacts our PT patients, and how we should educate our clients.
Nightshades, which include tomatoes, potatoes, and peppers, have long been associated with increased inflammation. For individuals with RA, this association has raised concerns about potential exacerbation of symptoms. Part of the rationale for these plants causing inflammation is due to the solanine they contain. Solanine is a glycoalkaloid, a type of chemical compound that serves as a defense mechan...
The Source of Fat Matters to Your Heart
Plant-Based Fats Linked to Lower Mortality Risk
New research suggests that swapping animal fats for plant-based options could significantly improve you and your physical therapy (PT) patients' health.
A recent study published in the Journal of the American Medical Association (JAMA) Internal Medicine found a strong correlation between dietary fat intake and mortality rates. Researchers analyzed data from over 400,000 participants over 24 years and discovered some surprising results.
Key Findings:
- Plant fats are protective: Consuming more plant-based fats, especially those found in grains and vegetable oils, was associated with a lower risk of overall and cardiovascular disease (CVD) mortality.
- Animal fats linked to increased risk: Higher intake of animal fats, including those from dairy and eggs, was linked to an increased risk of death from both overall and cardiovascular causes.
- Significant impact: Replacing just 5% of energy from animal fat with plant-based fat could lea...
Enhancing Muscle Performance with Mouth Rinsing
Most sport physios know that carbohydrates are vitally important for sports performance and recovery. But did you know that just simply rinsing the mouth with carbohydrates can actually boost athletic performance? We explore this and more in our video with the full transcript below.
If you like what you see here then know there is more in our 3 board-approved continuing education courses on Nutrition specific for Physical Therapists. Enroll today in our new bundled course offering and save 20%, a value of $60!
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Learn about the Top 5 Functional Foods to Fight Inflammation and Pain in Physical Therapy.
Transcript:
Hi, it's Dr. Wells from Nutritional Physical Therapy and I wanted to give a quick research (0:04) update. I found a really cool article that I think a lot of sports PTs would love to hear about (0:09) and some of our strength coach colleagues and friends too. This one is by Sung Jang Jung, (0:16) Nutrients 2024.
It's titled, Car...
Could Low Carb Diets Be Driving Cardiac Events?
This one goes out to my acute and cardiac PTs! The debate about low carb vs high carb (or just balanced carbs) continues to rage on social media and podcasts. A new study highlights some potentially harmful data for those on a low carb / high fat diet and higher rates of cardiac events. Enjoy the video, the transcript is below, and here's the publication.
If you like what you see here then know there is more in our 3 board-approved continuing education courses on Nutrition specific for Physical Therapists. Enroll today in our new bundled course offering and save 20%, a value of $60!
Transcript:
Good afternoon, everyone. I am Dr. Wells from Nutritional Physical Therapy. I'm here in St. Augustine Beach.
Just had a beautiful rainstorm and now it's finally (0:08) cooled off. Anyhow, just wanted to give you guys an update on a new research article that I read (0:13) about. This one is titled Low Carbohydrate High Fat Diets and Their Associated Cardiovascular (0:21) Risks.
It's pu...
Could Combining Supplements Make the Difference in Knee OA?
Many physical therapists and orthos know the standard supplement for arthritis for years has been glucosamine. But what if you combined other supplements together: could you get a bigger impact and would it be safe? A new study is out that looks at combining supplements and their effects on PT specific measures like pain, ROM, and function. Check out the video with the transcript below and research article here:
If you like what you see here then know there is more in our 3 board-approved continuing education courses on Nutrition specific for Physical Therapists. Enroll today in our new bundled course offering and save 20%, a value of $60!
Download Your Copy of the Free E-Book:
Learn about the Top 5 Functional Foods to Fight Inflammation and Pain in Physical Therapy.
Transcript:
Here is a recent article that was published by Mineretti et al in the open access journal called Cureus. This article was a small randomized trial looking at a chondro-protective supplements. So, for a...
Additional Proteins Aid in Muscle Protein Synthesis for Geriatrics
We've known for some time that extra protein for our geriatric clients can help them add some extra lean muscle mass. For physical therapy, more lean muscle mass means better balance, less falls, and greater lifespan. Despite this, the FDA still calls for the standard 0.8g/kg/bw for protein for older adults. Does more protein really help actual muscle protein synthesis? Also, does the protein source matter? I have many clients taking collagen right now, assuming they are getting added joint benefits plus extra protein for the muscles -- but does it help?
We explore these topics and more in our recent video. The transcript of the video is below. Enjoy!
If you like what you see here then know there is more in our 3 board-approved continuing education courses on Nutrition specific for Physical Therapists. Enroll today in our new bundled course offering and save 20%, a value of $60!
Download Your Copy of the Free E-Book:
Learn about the Top 5 Functional Foods to Fight Inflammation an...
Ultra processed Foods and Auto Immune Disorders
Ultra processed Foods and Auto Immune Disorders: What PTs Need to Know?
New research has shown how ultra processed foods may be contributing to the generation of auto immune disorders like lupus and rheumatoid arthritis (RA). Our video explores these mechanisms and what physical therapists need to know to help their patients!
(0:00) Hello, Dr. Wells here from St. Augustine Beach. Hope you're having a great day. Today, we're going to talk about a new study published in Nature Reviews (0:08) Immunology by Maki, (0:11) Sack, and Hall.
Kevin Hall, one of our favorite authors, right? (0:15) It focuses on ultra-processed food and its increased risk in autoimmune disorders. (0:20) They talk about defining what ultra-processed food is, but then they actually go into possible mechanisms. (0:24) So for one, we know that when you eat high amounts of ultra-processed food, (0:28) it changes the gut microbiome.
By changing the gut microbiome, what we see is that (0:32) the mucosal layer th...
Beta Alanine and Sports PT
Many sports physics and athletic trainers ask me what supplements can help enhance performance or recovery. Obviously good nutrition and sleep are vital, but creatine and an amino acid called beta-alanine may offer some benefits. Listen to our newest video here to learn more:
(0:00) Hi, Dr. Wells here from St. Augustine Beach. Hope you're having a great day. (0:05) I'm just here to talk a little bit about beta-alanine (0:07) supplementation.
(0:08) Beta-alanine is a amino acid. It's often used in sports and used as supplementation to help improve (0:16) endurance. (0:17) A meta-analysis showed that it does in fact increase endurance by 2.85 percent.
(0:24) Typical supplementation (0:26) is usually around 6 grams four times a day, (0:29) so about 1.5 grams per. If you do a little bit more than that, (0:33) you actually can risk getting some numbness and tingling in the hands and feet. (0:36) So this could definitely be a tool for some of our athletes that are looking for that...
GLP Inhibitors and Muscle: What PTs Need to Know
GLP Inhibitor use is on the rise, which is great for patients but not so great for physical therapists burdened with questions. One of the biggest concerns right now with GLP inhibitor use is the loss of fat free muscle mass, usually in the form of muscle mass. This is an obvious concern to the PTs and exercise science community in general. Should we be concerned? Listen to our most recent video here or check out the transcript below:
0:00) Good afternoon, Dr. Wells here today to talk to you about a new article, really a commentary, (0:05) in this month's JAMA by Conte, Hall, and Klein. It was really a study or commentary on the new (0:13) GLP inhibitors, Ozempic and Wigovi. They're very popular right now for weight loss, and probably (0:18) one of the biggest concerns that a lot of people are talking about is that people lose fat-free (0:23) mass while taking these drugs.
Well, no surprise, the authors found that individuals that are obese (0:29) actually have larger amounts of s...
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