Does a self-selected vegan diet result in muscle loss in older adults?
Vegan diets are increasing in popularity, mostly for health, ethical, or sustainability reasons. However, plant-based food sources are often relatively low in protein. In addition, plant-based sources are typically of lower protein quality than animal-based sources, because of lower digestibility and suboptimal amino acid composition.
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A “bubble gut” is often seen in high-level bodybuilders on stage, despite them having extremely low body fat levels. The reason for this is still unclear, but enlarged abdominal muscles, enlarged internal organs, and/or visceral fat between the organs may contribute.
It also remained unclear what is causing these bubble guts. It has been speculated that very high protein intakes and/or anabolic-androgenic steroids (AAS) play a role.
Cold-water immersion is popular among athletes, based on the belief it enhances post-exercise recovery. But growing evidence suggests it might actually impair the recovery process.
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Protein distribution: beneficial, detrimental, or inconsequential?
The concept of protein distribution suggests that how you distribute your meals throughout a 24-hour period strongly impacts your overall anabolism.
[Read more…]Protein is essential to build muscle.
But does the type of protein matter?
Typically, bodybuilders eat a lot of meat. But more recently, plant-based diets have been getting a lot of attention.
A plant-based diet may have benefits with respect to ethical, sustainability, and general health issues.
But now you even start to hear claims that plant protein is just as good, or even better, than animal protein for athletes.
So in this article, we’re going to discuss:
Studies are typically relatively short (weeks to months). However, we often want to know what happens with longer-term adherence to interventions such as a training protocol or a diet.
Therefore, data from studies needs to be extrapolated; make assumptions what would happen if the interventions would be continued.
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