Experts

 

Dr. Steve ChaneySteve Chaney, PhD

 


Dr. Steve Chaney received his BS degree in chemistry from Duke University and his PhD degree in biochemistry from UCLA.

His thesis professor, Dr. Paul Boyer, went on to win the Nobel Prize shortly after Steve left his lab. Dr. Chaney did his post graduate studies on the regulation of genetic information at the molecular level at Washington University in St. Louis.

He is currently Professor Emeritus at the University of North Carolina. At the time of his retirement he held the title of Distinguished Professor in the Department of Biochemistry and Biophysics and the Department of Nutrition at the University of North Carolina where he taught biochemistry and nutrition to first year medical and dental students for 40 years.

He has been named “Basic Science Teacher of the Year” several times by the first year medical students and was recognized with the Medical Alumni Distinguished Teaching Professorship for the period 2005 to 2009. He has been a member of UNC School of Medicine Academy of Educators since 2006, and in 2012 he was awarded the “Excellence in Teaching Lifetime Achievement Award” by the Academy of Educators.

Dr. Chaney also ran an active cancer research program for 37 years. He is internationally known for his cancer research. He helped develop a drug that represents a major advance in the treatment of colon cancer and was a featured speaker at 6 international symposia on platinum anticancer drugs.

Dr. Chaney has published over 100 papers and 12 reviews in peer-reviewed scientific journals as well as two chapters on nutrition for one of the leading biochemistry textbooks for medical students. He is also highly sought after as a speaker on the topic of holistic approaches to health.

 

 



Kai FusserKai Fusser, MS

Kai Fusser, M.S. was first introduced to the world of fitness when he was just six. His father made him a 5-pound dumbbell, fabricating it from materials at his workplace and wrapping it in electrical tape. Kai hasn’t stopped lifting weights and working out since.

But, to Kai, being physically fit is more than just working out and building muscle. It’s strengthening the muscles necessary to perform particular moves; and this is where Kai finds the marriage between fitness and golf a thing of beauty. Hitting a golf ball requires the intricate movement of muscles; and strengthening those muscles through specific exercises is a science Kai enjoys exploring … and the successes he has experienced have been great.

Kai has helped Hall of Fame golfers reach new heights, has helped turn average golfers into championship golfers, and continues to help golfers of all abilities – male and female – add power, distance, and control to their games. In fact, one of Kai’s most famous pupils – Annika Sorenstam – was looking to add to her incredible arsenal.

Annika had already established herself as the top female golfer in the world. But she wanted more distance, and more control. After meeting Kai at a local YMCA, she was convinced his methodology was the right system to follow. Less than 6-months later, Annika had gained more than 20-yards with her driver, and improved her accuracy. The result? In 2002, Annika put together one of the greatest seasons in the history of golf, winning 13 tournaments. In 2003, she played against the men at Colonial and had no problem keeping up with them.

Overall, golfers who have worked with Kai, including, Graeme McDowell, Jonas Blixt, Anna Nordqvist, Karen Stupples and Batrice Recari, have won more than a dozen majors and over 100 tournaments worldwide. And, Kai has helped professional and amateur athletes in other sports as well. In fact, water skiers and wake boarders whom Kai has worked with have also won more than 100 championships including several in the X-Games and Gravity-Games. Former NBA All-Star Grant Hill and 1998 Indianapolis 500 Champion Eddie Cheever also turned to Kai for fitness.

Today, Kai runs the golf fitness program at the Annika Academy ™ and helps all golfers improve their game without ever placing a golf club in their hands. He does it through a fitness routine that is proven and tested to work. Featured in such publications as Golf Digest, Golf Magazine, the USA Today, Golf Fitness Magazine, and more. Kai’s philosophy is “efficiency through perfect movement” … and in the golf swing, this means, it’s the sum of all muscles in our body working together at the right time, and the right volume. This ensures great efficiency as the loads on the body are distributed throughout the whole system, every muscle does its part, and they all help each other.

 



Julie DonnellyJulie Donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

Her training began as a massage therapist, licensed in the State of New York where the initial requirement was 650 hours of classroom study in topics such as Anatomy & Physiology, Kinesiology, Pathology of Muscles, Medical Massage, and Eastern Theory. She spent hundreds of hours focusing on an understanding of why muscles cause pain that may be far removed from the actual source of the problem, and why conditions such as carpal tunnel syndrome exist.

She has also received advanced training from a doctor of osteopathy, a physical therapist, a therapeutic massage therapist and from other professionals involved with just about every form of muscular training. This diverse exposure widened the scope of her practice far beyond spa massage and was the solid foundation of everything she does now. Unlike relaxing massage which has its own benefits, her work focuses on the deep muscles that hold joints bound, preventing full range-of-motion and causing chronic joint pain.

In 1989 she began working with individuals who were suffering from chronic joint pain and sports injuries. She quickly began working with serious athletes, many of them endurance athletes that compete in races with such grueling events as the Century Marathons (actually running 100 miles!), the Race Across America (RAAM) where an athlete cycles from San Diego to Atlantic City, NJ in just 8 days, and Ironman Triathlons which combine 2 ½ miles swimming, 112 miles cycling and then finishing off with 26.2 miles running.

From her work with endurance athletes, serious local athletes, and people who were suffering from a wide assortment of chronic joint pains, the Julstro techniques of self-treatment developed. Expanding her teaching with the addition of the self-treatment concept really separates her from the majority of her peers. She found that as she began to teach people how to help-themselves they could continue their therapy outside of their session with her.

In 1993 she opened her first Julstro Muscular Therapy Center. Her message to her clients is this: “When you come to visit me, I’ll work on your muscles, release the knots that are holding the muscles short and putting pressure on your nerves and joints, and then I’ll teach YOU how to do simple treatments that will help you when you are at home. That is my promise to you!”

But if you cannot travel, she has made her self-treatment techniques available worldwide by way of http://www.julstro.com where you will find information on the Julstro™ Self–Treatment System. You may also be interested in her series of Pain–Free Books which share the Julstro™ techniques in a clear, concise manner.

Finally, if you would like to receive an informative newsletter about how to prevent or reverse the aches and pains related to sciatica, low back syndrome, shoulder–hip–knee pain, or any other repetitive strain injury, you can subscribe now at http://www.julstro.com.

 



Dr Pierre DuboisPierre-Yves Duboi MD

 


Dr. Pierre-Yves Dubois is a Swiss Physician, and a former martial artist brings a new holistic health concept to his practice and was named an “America’s Top Chiropractor 2009”.

• The Durham chiropractor explains that In Switzerland, chiropractic is a medical profession regulated on the same federal level as medical doctors, veterinarians, dentists and pharmacists.

• As every Swiss chiropractor he undergoes six years of undergraduate basic studies followed by a minimum of two years of post graduate program regulated by the Swiss Medical Law MedBG/LPmed.

 


 

Recent Videos From Dr. Steve Chaney

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Latest Article

Does Protein Supplement Timing Matter?

Posted May 15, 2018 by Dr. Steve Chaney

How Do You Gain Muscle Mass & Lose Fat Mass?

Author: Dr. Stephen Chaney

 

protein supplement timingMost of what you read about protein supplements on the internet is wrong. That is because most published studies on protein supplements:

  • Are very small
  • Are not double blinded.
    • Both the subjects and the investigators knew who got the protein supplement.
  • Are done by individual companies with their product.
    • You have no idea which ingredients are in their product are responsible for the effects they report.
    • You have no idea how their product compares with other protein products.
    • There is no standardization with respect to the amount or type of protein or the addition of non-protein ingredients.

Because of these limitations there is a lot of misleading information on the benefits of protein supplements timing and maximal benefit. Let’s start by looking at why people use protein supplements. Let’s also look at what is generally accepted as true with respect to the best supplement timing.

There are 4 major reasons people consume protein supplements:

  • Enhance the muscle gain associated with resistance training: In this case, protein supplements are customarily consumed concurrently with the workout.
  • Preserve muscle and accelerate fat loss while on a weight loss diet: In this case, protein supplements are customarily consumed with meals or as meal replacements.
  • Provide a healthier protein source. In this case, protein supplements are customarily consumed with meals in place of meat protein.
  • Prevent muscle loss associated with aging or illness. There is no customary pattern associated with this use of protein supplements.

How good are the data supporting the customary timing of protein supplementation? The answer is: Not very good. The timing is based on a collection of weak studies which do not always agree with each other.

The current study  (J.L. Hudson et al, Nutrition Reviews, 76: 461-468, 2018 ) was designed to fill this void in our knowledge. It is a meta-analysis that compares all reasonably good studies that have looked at the effect of protein supplement timing on weight gain or loss, lean muscle mass gain, fat loss, and the ratio of lean muscle mass to fat mass.

How Was The Study Done?

The authors started by doing a literature search of all studies that met the following criteria:

  • The study was a randomized control trial with parallel design. This means that study contained a control group. It does not mean that the investigators or subjects were blinded with respect to which subjects used a protein supplement and which did not.
  • The subjects were engaged in resistance training.
  • The study lasted 6 weeks or longer.
  • Reliable methods were used to measure body composition (lean muscle mass and fat mass).
  • The subjects were healthy and at least 19 years old.
  • There was no restriction on the food the subjects consumed.

The authors started with 2074 published studies and ended up with 34 that met all their criteria. They then separated the studies into two groups – those in which the protein supplements were used with meals and those in which the protein supplements were used between meals.

Both groups were diverse.

  • Group 1 included subjects who consumed their protein supplement with their meal and those who consumed their protein supplement as a meal replacement.
  • Group 2 included subjects who consumed their protein supplement concurrent with exercise (usually immediately after exercise) and those who consumed their protein supplement at a fixed time of day not associated with exercise.

Does Protein Supplement Timing Matter?

 

protein supplement timing workoutsBecause the individual studies were very diverse in the way they were designed, the authors could not calculate a reliable estimate of how much lean muscle mass was increased or fat mass was decreased. Instead, they calculated the percentage of studies showing an increase in lean muscle mass or a decrease in fat mass.

When the authors compared protein supplements consumed with meals versus protein supplements consumed between meals:

  • Weight gain was observed in 56% of the studies of protein supplementation with meals compared to 72% of the studies of protein supplementation between meals. In other words, protein supplements consumed with meals were less likely to lead to weight gain than protein supplements consumed between meals.
  • An increase in lean muscle mass was observed in 94% of the studies of protein supplementation with meals compared to 90% of the studies of protein supplementation between meals. In other words, timing of protein supplementation did not matter with respect to increase in muscle mass.
  • A loss of fat mass was observed in 87% of the studies of protein supplementation with meals compared to 59% of the studies of protein supplementation between meals. In other words, protein supplements consumed with meals were more likely to lead to loss of fat mass.
  • An increase in the ratio of lean muscle mass to fat mass was observed in 100% of the studies of protein supplementation with meals compared to 87% of the studies of protein supplementation between meals. In short, protein supplements consumed with meals were slightly more likely to lead to an increase in the ratio of lean muscle mass to fat mass.

The following seem to suggest protein supplement timing matters:

The authors pointed out that their findings were consistent with previous studies showing that when protein supplements are consumed with a meal they displace some of the calories that otherwise would have been consumed. Simply put, people naturally compensate by eating less of other foods.

In contrast, the authors stated that previous studies have shown that when foods, especially liquid foods, are consumed as snacks (between meals), people are less likely to compensate by reducing the calories consumed in the next meal.

The others concluded: “Concurrently with resistance training, consuming protein supplements with meals, rather than between meals, may more effectively promote weight control and reduce fat mass without influencing improvements in lean [muscle] mass.”

What Are The Limitations Of The Study?

Meta-analyses such as this one, are only as good as the studies included in the meta-analysis. Unfortunately, most sports nutrition studies are very weak studies. Thus, this meta-analysis is a perfect example of the “Garbage In: Garbage Out (GI:GO)” phenomenon.

For example, let’s start by looking at what the term “protein supplement” meant.

  • Because the studies were done by individual companies with their product, the protein supplements in this meta-analysis:
    • Included whey, casein, soy, bovine colostrum, rice or combinations of protein sources.
    • Were isolates, concentrates, or hydrolysates.
    • Contained various additions like creatine, amino acids, and carbohydrate.
  • As I discuss in my book, Slaying the Food Myths, previous studies have shown that optimal protein and leucine levels are needed to maximize the increase in muscle mass and decrease in fat mass associated with resistance exercise. However, neither protein nor leucine levels were standardized in the protein supplements included in this meta-analysis.
  • Previous studies have shown that protein supplements that have little effect on blood sugar levels (have a low glycemic index) are more likely to curb appetite. However, glycemic index was not standardized for the protein supplements included in this meta-analysis.

protein supplement timing workout peopleIn short, the conclusions of this study might be true for some protein supplements, but not for others. We have no way of knowing.

We also need to consider the composition of the two groups.

  • Protein supplements used as meal replacements are more likely to decrease weight and fat mass than protein supplements consumed with meals. Yet, both were included in group 1.
  • Some studies suggest that protein supplements consumed concurrent with resistance exercise are more likely to increase muscle mass than protein supplements consumed another time of day. Yet, both are included in group 2. We also have no idea whether the meals with protein supplements in group 1 were consumed shortly after exercise or at an entirely different time of day.

This was the most glaring weakness of the study because it was completely avoidable. The authors could have grouped the studies into categories that made more sense.

In other words, there are multiple weaknesses that limit the predictive power of this study.

What Can We Learn From This Study?

Despite its many limitations, this study does remind us that protein supplements do have calories. This is of relatively little importance for people whose primary goal is to increase lean muscle mass.

However, most of us are using protein supplements to lose weight or to increase our lean mass to fat mass ratio. Simply put, we are either trying to lean out (shape up) or lose weight. And, we want to lose that weight primarily by getting rid of excess fat. For us, calories do matter. With that in mind:

  • If we are consuming a protein supplement immediately after exercise or between meals we probably should make a conscious effort to reduce our daily caloric intake elsewhere in our diet.
  • Alternatively, we could consume the protein supplement with a meal, but time the meal so it occurs shortly after exercise.

 

The Bottom Line:

 

A recent study looked at the optimal timing of protein supplements consumed by subjects who were engaged in resistance exercise. Specifically, the study compared protein supplements consumed with meals versus protein supplements consumed between meals on weight, lean muscle mass, fat mass, and the ratio of lean muscle mass to fat mass. The study reported:

  • Protein supplements consumed with meals were less likely to lead to weight gain than protein supplements consumed between meals.
  • Timing of protein supplementation did not matter with respect to increase in muscle mass.
  • Protein supplements consumed with meals were more likely to lead to loss of fat mass.
  • Protein supplements consumed with meals were slightly more likely to lead to an increase in the ratio of lean mass to fat mass.

The authors pointed out that their findings were consistent with previous studies showing that when a protein supplement was consumed with a meal it displaces some of the calories that would have been otherwise consumed. Simply put, people naturally compensate by eating less of other foods.

In contrast, the authors said that previous studies have shown that when foods, especially liquid foods, are consumed as snacks (between meals), people are less likely to compensate by reducing the calories consumed in the next meal.

As discussed in the article above, the study has major weaknesses. However, despite its many weaknesses, this study does remind us that protein supplements do have calories. This is of relatively little importance for people whose primary goal is to increase lean muscle mass.

However, for those of us who are using protein supplements to lose weight or to increase our lean mass to fat mass ratio, calories do matter.  With that in mind:

  • If we are consuming a protein supplement immediately after exercise or between meals we probably should make a conscious effort to reduce our daily caloric intake elsewhere in our diet.
  • Alternatively, we could consume the protein supplement with a meal, but time the meal so it occurs shortly after exercise.

For more details, read the article above:

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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