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.
[Read more…] about Fructose does not further improve muscle glycogen?
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.
[Read more…] about Insect protein is effective for muscle growth?The main purpose of a journal club is to learn how to (critically) read a scientific paper and discuss it with others. We will go through the paper, and discuss it very systematically. This way you can see our thought process and learn how to do it yourself. At the end, we’ll also briefly cover practical takeaways of the study and of related research on the topic. Finally, there will be Q&A about the paper or any other topic chat wants to ask about.
Paper that is discussed:
Nyakayiru et al. Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players. Nutrients, 2017
See the upcoming live stream schedule
What is the commonality between the justice system and statistics?
And why is this important to know for evidence-based nutrition and fitness?
[Read more…] about Research statistics: guilty or not guilty?
Is creatine effective for muscle growth?
Creatine is an organic compound which is naturally present in our bodies. It is mainly stored in muscles where it can be utilized for short and fast energy production. Therefore, it could be speculated that creatine supplementation can further improve creatine levels and thereby improve exercise performance and training adaptations.
[Read more…] about Creatine increases muscle mass gains?
Is 7 hours of sleep really enough?
It is recommended to get 7 to 9 hours of sleep for factors such as alertness, productivity, and health (National Sleep Foundation). However, the difference between 7 or 9 hours of sleep is still pretty big. So is what is the optimal sleep duration?
[Read more…] about Even 7 hours of sleep is suboptimal?