Milk contains both whey and micellar casein protein (~20 and 80 % of total protein content, respectively). Whey is a fast digesting protein. In contrast, micellar casein is a slow digesting protein (Gorissen et al, 2020).
Micellar casein clots in the stomach due to the acidic environment and the presence of pepsin. However, the micellar casein structure can also be intentionally disrupted by various food processing techniques, resulting in food products such as cheese and yoghurt.
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Should static stretching be avoided in warm-up routines?
Stretching is often incorporated in a warm-up to increase mobility. However, static stretching (passively holding the stretch) prior to exercise has been shown to negatively affect exercise performance. Therefore, it is often recommended to only perform dynamic stretches in a warm-up.
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How does processing of protein affect digestion and absorption?
The digestibility and the rate of amino acid absorption are important factors that determine the nutritional quality of a protein.
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Should all research be monitored?
I recently published my first study that was monitored by an independent monitoring agency.
Does sniffing ammonia increase strength?
Some strength athletes take a sniff of ammonia before a heavy lift (e.g. powerlifters or weightlifters). Smelling ammonia can increase heart rate and blood flow to the brain.
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How long does it take to fully recover muscle glycogen following a soccer game?
Carbohydrate is the main energy source during soccer. Carbohydrate is stored in the liver and muscle as glycogen. However, only relatively small amounts of glycogen can be stored. Therefore, glycogen stores may become depleted during exercise and not fully recovered before the next game.
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