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.
[Read more…]The main purpose of a journal club is to learn how to (critically) read a scientific paper and discuss it with others. We will go through the paper, and discuss it very systematically. This way you can see our thought process and learn how to do it yourself. At the end, we’ll also briefly cover practical takeaways of the study and of related research on the topic. Finally, there will be Q&A about the paper or any other topic chat wants to ask about.
Paper that is discussed:
Nyakayiru et al. Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players. Nutrients, 2017
See the upcoming live stream schedule
What is the commonality between the justice system and statistics?
And why is this important to know for evidence-based nutrition and fitness?
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Our new review:
Gut amino acid absorption in humans: concepts and relevance for postprandial metabolism
Our new review:
Comprehensive assessment of post-prandial protein handling by the application of intrinsically labelled in vivo in humans.
There are many advantages of this method.
Building amino acid tracers into dietary protein allows assessment of protein digestion and absorption into the circulation. This is preferred over plasma amino acid concentrations that are just a proxy.
Our new review is now online!
Note that this was a methodological review and does not have many practical applications for those who want to optimize protein synthesis. For more practical advice, see our comprehensive blog article The Ultimate Guide to Muscle Protein Synthesis, or our scientific review (1).
All living tissues are constantly renewed in a process called protein turnover, which allows a high tissue quality to be maintained. For example, muscle tissue has a protein turnover rate of 1-2 % per day, which translates to muscle tissue being completely renewed every 2-3 months.
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