Do older adults need more protein to optimize muscle growth compared to young people?
~20 g of high-quality protein has been shown to optimally stimulate muscle protein synthesis. Doubling the protein dose to 40 g gives only a relatively small further increase in muscle protein synthesis in young people.
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Do you properly monitor bodyweight?
People often check the scale when trying to lose weight to track progress. This should be done under standardized conditions, such as first thing in the morning after a toilet visit. However, should you also standardize the day(s) you check the scale?
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What is the best drink for hydration?
Most healthy people stay hydrated without conscious effort of how much and what they drink.
However, drinks that promote better fluid retention may be of interest when there is limited access to fluid and/or frequent urination needs to be avoided (e.g. during exercise).
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Does walking more slow down frailty?
Ageing is associated with frailty, which is characterized by a decline in physical function and an increased risk of adverse health outcomes.
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Is the combination of fructose and glucose better for muscle glycogen recovery?
The absorption of the carbohydrate glucose is the limiting factor in using glucose drinks for energy during exercise (called carbohydrate oxidation). Fructose is a carbohydrate that is absorbed differently from glucose.
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Is insect protein effective for stimulating muscle protein synthesis?
Animal-based protein sources are generally very effective in stimulating muscle protein synthesis (the process driving muscle adaptations). This is due to their balanced amino acid profile, high essential amino acid content, and high absorbability.
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