How much pre-sleep protein is needed for overnight recovery?
Protein ingestion stimulates muscle protein synthesis, the process driving muscle adaptation and growth. It has been shown that 40 g protein ingestion before sleep stimulates muscle protein synthesis during the night. However, is this relatively large amount necessary?
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Does the order of drinking wine and beer matter for hangover severity?
It is well established that drinking too much alcohol will result in a hangover.
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Does the ketogenic diet impair endurance training adaptations?
The ketogenic diet is a very low-carb, high-fat diet, that claims to improve exercise performance by increasing the use of fat (fat oxidation) during exercise.
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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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