How much protein per meal can be used for muscle growth?
It is often suggested that only a limited amount of protein per meal can be absorbed or used for muscle growth. Previous research has suggested that the first 20 g of protein in a meal strongly stimulates muscle protein synthesis (the process driving muscle reconditioning). Further increasing the protein dose to 40 g appeared to have a relatively small additional 10-20% effect.
[Read more…]
How does foot positioning during exercise affect calf muscle growth?
The calf muscle is notoriously difficult to grow. It has been shown that the calf muscle responds less to exercise when compared to other muscles, such as the upper legs. However, the positioning of the feet during calf training may influence how much the calves respond.
[Read more…]
Can resistance training counteract the adverse effects of androgen deprivation therapy?
Prostate cancer is one of the most common types of cancer. An effective treatment is androgen deprivation therapy (ADT), which lowers testosterone levels to castration levels. However, such low testosterone levels tend to result in a loss of muscle mass and strength.
[Read more…]
Do older adults need more protein following exercise?
Muscle growth occurs when muscle protein synthesis exceeds muscle protein breakdown. Resistance exercise stimulates both muscle protein synthesis and breakdown. Ingestion of protein further increases muscle protein synthesis and is needed to achieve a positive protein net balance.
[Read more…]
Is oxidative stress beneficial for training adaptations?
Oxidative stress has a bad reputation. It’s often suggested that high oxidative stress is harmful. Therefore, a high antioxidant intake is often recommended.
[Read more…]
At which age do we start to lose muscle mass?
Aging is associated with the loss of muscle mass. This phenomenon is also known as sarcopenia. Around what age does this start to occur?
[Read more…]