Does HMB supplementation result in incredible muscle mass gains?
Protein ingestion can help improve muscle mass gains during resistance training. Protein consists out of amino acids, of which leucine is the most potent to stimulate muscle protein synthesis (the process that drives muscle growth). Ingested leucine is partly metabolized into HMB. However, HMB can also be produced as a supplement.
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Spinach is a great source of iron, right?
No, not really.
This belief originates from the late 19th and early 20th century. The earliest report was published in 1871 and stated that spinach was relatively high in iron.
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Does a sugar mouth rinse improve performance during high-intensity endurance exercise?
Only a relatively limited amount of carbohydrates can be stored as glycogen in the liver and muscle. Therefore, glycogen stores can become a limiting factor during prolonged exercise (>120 min). However, carbohydrates can be ingested during prolonged exercise to improve exercise performance.
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Is it possible to gain muscle and lose fat at the same time?
An energy deficit (i.e. dieting) typically results in a loss of both muscle and fat mass. As protein and resistance training are the two main anabolic stimuli, combining these two whilst dieting may be best for body composition.
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Can melatonin supplementation improve body composition?
Melatonin is a hormone that is mostly known for regulating sleep patterns. However, animal data suggests it may also have direct effects on energy metabolism. Supplementation of melatonin may, therefore, be beneficial for body composition.
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New research from our lab:
How much protein is needed after endurance exercise?
Protein ingestion after exercise stimulates muscle protein synthesis (the main process regulating muscle recovery, adaptation and growth). It has been well established that protein intake improves resistance training adaptations. But little is known about the impact of protein on muscle adaptations following endurance exercise.
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