Resistance training is currently the most effective intervention to counteract age-related muscle loss, also known as sarcopenia. However, there are large differences in muscle growth between older individuals during training protocols.
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Cold-water immersion is popular among athletes, based on the belief it enhances post-exercise recovery. But growing evidence suggests it might actually impair the recovery process.
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Passive heat treatment (such as sauna) has several health benefits, including lowering the risk of cardiovascular disease and all-cause mortality. But can it also improve muscle metabolism?
Protein distribution: beneficial, detrimental, or inconsequential?
The concept of protein distribution suggests that how you distribute your meals throughout a 24-hour period strongly impacts your overall anabolism.
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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.
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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.
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