Everyone who lifts weights knows the very tight feeling in your muscles during and after a heavy set, which is often called “the pump”. One of the factors that gives this tight feeling is an increase in muscle blood flow.
In this article, we’ll cover everything you need to know on blood flow and its importance for muscle recovery and growth.
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Do older adults need more protein to optimize muscle growth compared to young people?
~20 g of high-quality protein has been shown to optimally stimulate muscle protein synthesis. Doubling the protein dose to 40 g gives only a relatively small further increase in muscle protein synthesis in young people.
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Do you properly monitor bodyweight?
People often check the scale when trying to lose weight to track progress. This should be done under standardized conditions, such as first thing in the morning after a toilet visit. However, should you also standardize the day(s) you check the scale?
[Read more…] about Bodyweight is higher on the weekend?
What is the best drink for hydration?
Most healthy people stay hydrated without conscious effort of how much and what they drink.
However, drinks that promote better fluid retention may be of interest when there is limited access to fluid and/or frequent urination needs to be avoided (e.g. during exercise).
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Does walking more slow down frailty?
Ageing is associated with frailty, which is characterized by a decline in physical function and an increased risk of adverse health outcomes.
[Read more…] about Does walking more slow down frailty?
Is the combination of fructose and glucose better for muscle glycogen recovery?
The absorption of the carbohydrate glucose is the limiting factor in using glucose drinks for energy during exercise (called carbohydrate oxidation). Fructose is a carbohydrate that is absorbed differently from glucose.
[Read more…] about Fructose does not further improve muscle glycogen?