Uploaded September 2022 | Updated September 2026, 4 hours ago
It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets.
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
*TIME STAMPS*
0:00 Intro/Announcements
10:25 Greg’s segment: Individual responses versus group responses in resistance training
12:43 The importance of assessing individual-level responses
17:40 Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women.
link.springer.com/article/10.1007/s11332-022-00907-2
24:19 Broader discussion of individual-level responses and variation from person-to-person
33:06 What has worked atypically well for Greg and Eric?
40:40 Eric’s segment: protein quality
40:46 When you think about consuming raw eggs, what comes to mind?
47:47 Overview of protein quality
ncbi.nlm.nih.gov/pmc/articles/PMC3905294
49:24 Digestibility of raw versus cooked eggs
academic.oup.com/jn/article/128/10/1716/4723080?login=false
50:42 Study: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong?
academic.oup.com/jn/advance-article/doi/10.1093/jn/nxac174/6659196
58:26 The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy
1:01:30 Amino acid profiles of various protein sources
pubmed.ncbi.nlm.nih.gov/26224750
1:05:42 Directly comparing high-quality versus low-quality protein sources
ncbi.nlm.nih.gov/pmc/articles/PMC8245874
pubmed.ncbi.nlm.nih.gov/33670701
pubmed.ncbi.nlm.nih.gov/34697259
pubmed.ncbi.nlm.nih.gov/33172506
pubmed.ncbi.nlm.nih.gov/33599941
1:14:03 Flipping the “chain of assumptions”
1:16:58 How much protein comes from plant-based sources in an omnivorous diet?
pubmed.ncbi.nlm.nih.gov/26224750
1:20:43 Complementary proteins and practical applications related to selection of protein sources
It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets.
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
*TIME STAMPS*
0:00 Intro/Announcements
10:25 Greg’s segment: Individual responses versus group responses in resistance training
12:43 The importance of assessing individual-level responses
17:40 Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women.
link.springer.com/article/10.1007/s11332-022-00907-2
24:19 Broader discussion of individual-level responses and variation from person-to-person
33:06 What has worked atypically well for Greg and Eric?
40:40 Eric’s segment: protein quality
40:46 When you think about consuming raw eggs, what comes to mind?
47:47 Overview of protein quality
ncbi.nlm.nih.gov/pmc/articles/PMC3905294
49:24 Digestibility of raw versus cooked eggs
academic.oup.com/jn/article/128/10/1716/4723080?login=false
50:42 Study: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong?
academic.oup.com/jn/advance-article/doi/10.1093/jn/nxac174/6659196
58:26 The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy
1:01:30 Amino acid profiles of various protein sources
pubmed.ncbi.nlm.nih.gov/26224750
1:05:42 Directly comparing high-quality versus low-quality protein sources
ncbi.nlm.nih.gov/pmc/articles/PMC8245874
pubmed.ncbi.nlm.nih.gov/33670701
pubmed.ncbi.nlm.nih.gov/34697259
pubmed.ncbi.nlm.nih.gov/33172506
pubmed.ncbi.nlm.nih.gov/33599941
1:14:03 Flipping the “chain of assumptions”
1:16:58 How much protein comes from plant-based sources in an omnivorous diet?
pubmed.ncbi.nlm.nih.gov/26224750
1:20:43 Complementary proteins and practical applications related to selection of protein sources
