nutrition tactics

Free amino acids are not superior to intact protein?

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Free amino acids are not superior to intact protein? Nope.

Our new study: are free amino acids superior for muscle protein synthesis?

Muscle protein synthesis is the process underlying muscle adaptation and is stimulated by protein ingestion and exercise.

Following ingestion, protein needs to be digested into amino acids (the building blocks of protein). The amino acids are then absorbed and released into the circulation and taken up by tissues such as muscle. Finally, the amino acids are taken up and incorporated into functional proteins in those tissues (protein synthesis).

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Alpha status is stressful?

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Alpha status is stressful? Yes

Should you aim to be the “alpha”?

The most dominant animal in a pack is referred to as the “alpha”. Other animals with lower social status are called betas, but each beta has its own ranking.

Being the boss at work or the most popular individual of a group are human examples of alpha status. It often comes along with benefits such as admiration, obedience, more options in the dating world etc.

Therefore, many people dream of obtaining alpha status. You would be in charge, instead of others telling you what to do, for example.

However, does having alpha status only provide benefits?

This study examined the relationship between social rank and hormone levels in the fecal samples of baboons in 5 groups of wild baboons over a nine-year period.

The lower the social rank of the baboon, the higher the concentration of stress hormones in their faeces. However, the alpha baboon was an exception to this, because despite the highest rank it also displayed a high level of stress.

These data suggest that having a low social status is stressful. However, having the highest possible status is also very stressful. This suggests that a high status is desirable, but not so high that you have the responsibility to make the tough decisions, have to watch your back, etc.

Note that this study was in baboons. To what extent such concepts can be translated to humans is unclear. In addition, the concept of “alpha” status is highly debated.

Nevertheless, this study raises some doubt that you should strive to become your own boss, strive to be the leader, etc. Such positions come with advantages but may also have costs that are not always obvious.

In conclusion, the lower the social rank of an animal, the higher its stress level. However, the most dominant animal also experiences high stress levels and is not necessarily the most desirable social rank.

Study:
Gesquiere et al. Life at the top: rank and stress in wild male baboons, Science, 2011

Go to the next infographic in the hormone series:
Growth hormone stimulates tendon growth?

Blood Flow – Key to muscle growth?

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Everyone who lifts weights knows the very tight feeling in your muscles during and after a heavy set, which is often called “the pump”. One of the factors that gives this tight feeling is an increase in muscle blood flow.

In this article, we’ll cover everything you need to know on blood flow and its importance for muscle recovery and growth.

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