Protein shakes are a meme associated with bodybuilding.
But do protein shakes really help build muscle mass?
And if so, how much protein should you eat in a meal? Does it matter what type of protein? How often should you eat protein during a day?
Carbohydrate Oxidation, Pre-sleep protein & Insulin (2 podcasts)
Why do you want exogenous carbohydrate oxidation rate as high as possible?
How do you distinguish between exogenous carbohydrates oxidized versus simply the total carbohydrate oxidized?
Does pre-sleep protein ingestion impart a benefit?
How does exercise performed earlier during the day synergize with pre-sleep protein?
These were just some of the questions Danny Lennon from Sigma Nutrition Radio asked me.
The Role of Fructose and Sucrose in Sports Drinks (video)
Carbohydrate ingestion improves exercise performance and capacity. However, not all carbohydrates are created equally.
I’ve just published a new study in which we compare different carbohydrate-rich sport drinks.
Does Protein Distribution Matter? (Interview)
Juma Iraki of Iraki Nutrition interviewed me on the topic of protein distribution.
Some of the questions asked:
- What dose of protein optimally stimulates muscle growth?
- Is there any differences in regards to protein quality on muscle growth?
- Does protein timing and distribution matter, or only total protein intake?
The Ultimate Guide to Muscle Protein Synthesis
Muscle protein synthesis is the process by which muscle mass is built.
Muscle protein synthesis is essential for exercise recovery and adaptation. As such, it’s a really popular topic in the fitness community.
But the methods used to measure muscle protein synthesis in studies are very complicated. Some basic knowledge of the various techniques is essential to draw proper conclusions from the research you’ll read.
The purpose of this article is to provide a comprehensive guide on muscle protein synthesis: what is it, how is it measured, what are the strengths and limitations, how to draw proper conclusions from muscle protein synthesis research, and of course practical guidelines how to optimize it.
[Read more…]How Long Should You Rest between Sets for Muscle Growth?
How long are your rest intervals between sets?
1 min? 2 min? 5 min?
It’s not even unusual for powerlifters to take 10 minutes between sets.
Or do you go totally by feel?
Longer rest intervals means you’ll be fresher at the start of the next set and can do more weight or reps. On the other hand, with shorter rest intervals the muscle never fully recovers, which might be stressfull for the muscle, forcing it to adapt.
So what rest interval is best to build muscle? Does it even matter?
I reveal new research in this new video.