Which plant-based protein sources have the most anabolic potential?
Protein provides the building blocks (amino acids) for muscle growth. But not all proteins have the same quality.
[Read more…] about Is corn a high-quality protein source?
Can anti-oxidants hamper muscle growth?
Excessive oxidative stress can cause damage to tissues and is therefore often labeled as ‘bad’. Anti-oxidants can reduce oxidative stress and are therefore seen as ‘good’. However, such oversimplification is wrong.
[Read more…] about Anti-oxidants reduce muscle growth?
Is protein supplementation effective for muscle gains in older adults?
Protein ingestion provides the building blocks for skeletal muscle. Therefore, protein supplementation is a popular strategy among athletes. Protein supplementation is indeed effective to increase muscle mass gains in healthy young subjects.
[Read more…] about Protein supplementation less effective in elderly?
Milk contains both whey and micellar casein protein (~20 and 80 % of total protein content, respectively). Whey is a fast digesting protein. In contrast, micellar casein is a slow digesting protein (Gorissen et al, 2020).
Micellar casein clots in the stomach due to the acidic environment and the presence of pepsin. However, the micellar casein structure can also be intentionally disrupted by various food processing techniques, resulting in food products such as cheese and yoghurt.
[Read more…] about Casein protein processing strongly modulates post-prandial plasma amino acid responses in vivo in humans
Should static stretching be avoided in warm-up routines?
Stretching is often incorporated in a warm-up to increase mobility. However, static stretching (passively holding the stretch) prior to exercise has been shown to negatively affect exercise performance. Therefore, it is often recommended to only perform dynamic stretches in a warm-up.
[Read more…] about Static stretching does not impair performance?
