Ep. 117: Busting Sports Nutrition Myths with Leslie Beck, RD & Dr. Stuart Phillips
Listen, Rate & Subscribe*
Apple Podcasts // Spotify // Google Podcasts // Stitcher // Amazon Music // YouTube
Which supplements actually help your muscles grow? Do plant-based eaters need more protein than meat eaters? Do sports drinks boost athletic performance? Is chocolate milk the perfect post-workout drink? To find out the answers to these and other questions, we consulted with two of the most prominent names in Canadian nutrition: Medcan’s director of food and nutrition and Dietitians of Canada chair Leslie Beck and McMaster University kinesiology professor Dr. Stuart Phillips. Together, they distinguish between popular misconceptions and evidence-based practice to help you build muscle and stay fit.
LINKS
Follow Leslie Beck on Twitter, check out her column in The Globe and Mail. Visit her LinkedIn page.
Follow Dr. Stuart Phillips on Twitter, read his bio and visit his LinkedIn page.
Want help with your fitness journey? Book an appointment with Medcan’s Fitness Coordinator by calling (416) 350-5900 ext. 3644 or emailing fitness@medcan.com.
Want to learn more about dietary habits that work best for you? Book an appointment with Leslie Beck’s team of dieticians by calling (416) 862-1553 or emailing LeslieBeckNutrition@medcan.com.
Read up on some scientific research about sports nutrition:
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training in Nutrients 2018
Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis in The Journal of Physiology 2013
Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review in Nutrients 2021
Exercise and Fluid Replacement in Medicine & Science in Sports & Exercise 2007
Caffeinated Drinks and Physical Performance in Sport: A Systematic Review in Nutrients 2021
MYTHS
To build muscle, do you really need to consume protein within 30 to 60 minutes of strength training? [03:37]
Is more protein better when it comes to building muscle, or is there a “sweet spot” amount that provides maximum strength-boosting efficacy? [06:06]
Does drinking a casein-based protein shake before bed make a tangible difference in your body’s ability to boost strength? [09:05]
Can too much protein cause your kidneys to fail? [11:28]
If you eat a plant-based diet, do you need more protein than someone who eats meat in order to get the same gains? [14:01]
To recover after a race or training session, do you need to eat foods with a carbohydrate to protein ratio of 4:1? [18:07]
Is chocolate milk the ideal recovery drink after a workout? [20:23]
Are sports drinks better than water if you’re focused on optimal performance when exercising? [22:28]
Are muscle cramps caused by dehydration? [26:49]
Do creatine supplements actually help make you look bigger and more muscular? [28:32]
Does caffeine enhance athletic performance? [33:39]
What are the supplements that Dr. Stuart Phillips is monitoring with interest to determine whether they turn out to have age-fighting or performance-enhancing effects? [37:54]
*LEGAL
This podcast episode is intended to provide general information about health and wellness only and is not designed, or intended to constitute, or be used as a substitute for, medical advice, treatment or diagnosis. You should always talk to your Medcan health care provider for individual medical advice, diagnosis and treatment, including your specific health and wellness needs.
The podcast is based on the information available at the time of preparation and is only accurate and current as of that date. Source information and recommendations are subject to change based on scientific evidence as it evolves over time. Medcan is not responsible for future changes or updates to the information and recommendations, and assumes no obligation to update based on future developments.
Reference to, or mention of, specific treatments or therapies, does not constitute or imply a recommendation or endorsement. The links provided within the associated document are to assist the reader with the specific information highlighted. Any third-party links are not endorsed by Medcan.