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...
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...
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 lead to a...
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.
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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,...
NMN Supplement and Aging
By Dr. Sean Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN
Nicotinamide mononucleotide (NMN) is a molecule that has gained attention in recent years due to its potential role in enhancing longevity and healthspan. Doctors of Physical Therapy (DPTs) ought to be aware of NMN as many clients have begun taking them and are unaware of new data and legal challenges ahead. NMN is a precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme involved in various cellular processes, including energy metabolism and DNA repair. Research on NMN supplementation in humans is ongoing, and while there is some promising evidence, it's important to note that the field is still evolving, and more research is needed to draw definitive conclusions.
Here is a research summary of NMN use in humans up to my knowledge cutoff date in September 2021:
- NAD+ Levels: One of the primary reasons for interest in NMN is its potential to boost NAD+ levels in cells. NAD+ declines with age, and...
Collagen Supplementation for Joint Pain and Arthritis
Collagen Supplementation for Joint Pain and Arthritis: Does it Really Work?
By Dr. Sean M.Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN
Recently I was presenting at the annual conference of Athletic Trainers' Association of Florida (ATAF) and I was overwhelmed by one consistent question: why didn't you talk about collagen supplementation? My talk was specifically on orthopedics for older adults and naturally I focused on osteoarthritis (OA) and how important exercise and diet are for that condition. I did touch on some supplementation, but I left off collagen because my last examination of this supplement, using one of my favorite websites Examine.com, yielded mediocre results. However the participants at the sports medicine conference piqued my interest and convinced me that perhaps I had missed something -- almost every single one of these participants had some form of joint pain or stiffness and felt significantly better after taking collagen daily. So, back to...
Exercise Affects the Gut Microbiome
By Dr. Sean M. Wells, PT, DPT, OCS, ATC/L, CSCS, CNPT, Cert-DN
At Nutritional PT we talk a lot about how food can impact the gut microbiome. But as Doctors of Physical Therapy (DPT), did you know that exercise has been shown to influence the gut microbiome? Studies have found that regular physical activity can increase the diversity and abundance of beneficial gut microbes, such as Bifidobacterium and Akkermansia, while reducing the abundance of potentially harmful microbes, such as Clostridium and Bacteroides.
New Research
A recent study demonstrated that alpha diversity increased among normal-weight and overweight adult individuals with moderate increases in physical exercise durations. Compositional alterations were primarily observed among normal-weight individuals. These findings indicate that even small increases in PA duration by overweight individuals can improve beneficial microbe abundance and diversity in the intestines, which has huge implications for PTs working...
Intermittent Fasting or Plant Based Diets: Which is Better?
I recently finished the Huberman Podcast with Dr. Panda, an known expert in the area of intermittent fasting and circadian rhythms. It was an awesome podcast covering many topics -- be sure to check it out! After listening to this podcast it got me thinking about my own published research in intermittent fasting and how it stacks up against certain dietary patterns, especially a plant-based diet.
We have discussed intermittent fasting before in other blog posts, as well in our 3 course certification bundle. In short, intermittent fasting is adapting the feeding schedule of person to restrict food to certain times or certain days. A classic intermittent fasting schedule that I used in my research was one day of feeding and one day of fasting. Obviously this works well for animal and insect models but in humans it can prove to be difficult for compliance. As such, many researchers, and clinicians now, use a more palatable for of intermittent fasting commonly known as time-restricted...
A Guide to Processed Foods for PTs
A Guide to Processed Foods for PTs
By Dr. Sean Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN
Physical therapists are leading the charge to help clients improve not only their rehabilitation status but also their health problems. Many of these chronic health problems stem from poor lifestyle choices like poor sleep patterns, excessive stress, and bad nutrition. One key element in nutrition that Doctors of Physical Therapy can make a big impact on is education around reducing processed foods.
In the past my team and I have recommended using Dr. Greger’s stoplight method for limiting processed foods. The system was easy to understand and convey during patient education; plus, Dr. Greger loves his information being spread in order to improve health. Now, a new method of categorizing processed foods has emerged: NOVA.
NOVA is a food classification system that groups foods based on the extent of processing they undergo. The system was developed by researchers in...
Preventing Muscle Mass Loss
Preventing Muscle Mass Loss
By Dr. Sean Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN
As physical therapists (PTs) we do our best to optimize our older clients' strength, balance, and functioning. Obviously, our mainstay interventions focus on exercises, balance training, and adaptive equipment. In our courses, we highlight the importance of Vitamin D status and protein consumption for older adults, to improve balance, strength, and prevent sarcopenia. A recent study in Nature Aging highlights yet another potential dietary component that impacts muscle function: ceramides.
Ceramides, a sphingolipid, which is a type of fat, has been shown to reduce muscle mass and functional capacity in rodents. Moreover, it has been shown that offering ceramide-inhibiting medication effectively reverses sarcopenia, which is very promising for human studies. In the current study the authors examined older adults with a genetic variant to inhibit ceramides. The results showed these adults...
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