#542. The Protein vs. Carbs Debate: Optimizing Post-Workout Nutrition for Muscle Retention During Dieting

The BluePrint with Dr. Erik Korem

Today, I dive into groundbreaking research that settles the protein vs. carbs post-workout debate for dieters. Drawing from a recent study by Gwyn and colleagues, I reveal the optimal post-workout nutrition strategy for maintaining muscle mass while in a caloric deficit. I'll answer your questions about using whey protein, essential amino acids (EAA), carbs, creatine, and collagen peptides.

If you're tired of losing hard-earned muscle during diet phases, this episode is your solution.

Learn:

• The crucial nutrient combination that prevents muscle loss while dieting
• Why traditional post-workout shakes might be failing dieters
• A surprising supplement stack that maximizes muscle preservation
• The hidden impact of caloric deficits on muscle building
• The truth about carbohydrates during weight loss phases

Weight Loss Recovery Recommendation

Men: 20g whey, 5g Collagen, 20g Essential Amino Acids, 5g Creatine

Women: 10g whey, 10g EAA, 5g Collagen, 2.5g Creatine

Non-Weight Loss Recovery Recommendation

Men: 30-40g whey, 5g collagen, 5g creatine + Carbs as needed

Women: 20-25g whey, 5g collagen, 2.5g creatine + Carbs as needed

BUBs Collagen - use code AIM725 for a 25% discount

Thorne Whey Protein

Thorne Amino Acid Complex

Thorne Creatine

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Paper: Consuming Whey Protein with Added Essential Amino Acids, not Carbohydrate, Maintains Post-Exercise Anabolism while Underfed

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Quotable moments:

"The last thing you want to have happen is that you diet and you end up just a smaller version of yourself." - Dr. Erik Korem

"Leucine is particularly important for muscle protein synthesis because it acts as a key trigger that activates the muscle building process." - Dr. Erik Korem

"When participants were in a calorie deficit, the EAA enriched protein drink led to significantly higher rates of muscle protein synthesis." - Dr. Erik Korem

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ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, the #1 pickleball health and performance app that helps pickleball players win more, recovery faster, and prevent pain and injury.

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