Protein shakes are a meme associated with bodybuilding.
But do protein shakes really help build muscle mass?
And if so, how much protein should you eat in a meal? Does it matter what type of protein? How often should you eat protein during a day?
[Read more…] about Perfecting Protein Intake in Athletes: How Much, What, and When? (and Beyond)
Why do you want exogenous carbohydrate oxidation rate as high as possible?
How do you distinguish between exogenous carbohydrates oxidized versus simply the total carbohydrate oxidized?
Does pre-sleep protein ingestion impart a benefit?
How does exercise performed earlier during the day synergize with pre-sleep protein?
These were just some of the questions Danny Lennon from Sigma Nutrition Radio asked me.
[Read more…] about Carbohydrate Oxidation, Pre-sleep protein & Insulin (2 podcasts)
Carbohydrate ingestion improves exercise performance and capacity. However, not all carbohydrates are created equally.
I’ve just published a new study in which we compare different carbohydrate-rich sport drinks.
[Read more…] about The Role of Fructose and Sucrose in Sports Drinks (video)
Juma Iraki of Iraki Nutrition interviewed me on the topic of protein distribution.
Some of the questions asked:
[Read more…] about Does Protein Distribution Matter? (Interview)
Muscle protein synthesis is the process of building muscle mass.
Muscle protein synthesis is essential for exercise recovery and adaptation. As such, it’s a really popular topic in the fitness community.
But the methods used to measure muscle protein synthesis in studies are very complicated. Some basic knowledge of the various methods is essential to draw proper conclusions from the research you’ll read.
The purpose of this article is to provide a comprehensive guide on muscle protein synthesis: what is it, how is it measured, what are the strengths and limitations, how to draw proper conclusions from muscle protein synthesis research, and of course practical guidelines how to optimize it.
[Read more…] about The Ultimate Guide to Muscle Protein Synthesis
How long are your rest intervals between sets?
1 min? 2 min? 5 min?
It’s not even unusual for powerlifters to take 10 minutes between sets.
Or do you go totally by feel?
Longer rest intervals means you’ll be fresher at the start of the next set and can do more weight or reps. On the other hand, with shorter rest intervals the muscle never fully recovers, which might be stressfull for the muscle, forcing it to adapt.
So what rest interval is best to build muscle? Does it even matter?
I reveal new research in this new video.
[Read more…] about How Long Should You Rest between Sets for Muscle Growth?
