Replies
-
No reason you can't begin to incorporate a strength training program in to your routine..The way get started is slowly and to keep things simple. You will see any number of training routines at various places online ect..These are essentially cookie cutter training programs. Many of which don't take into consideration the…
-
Glutamine is marketed as anabolic/anticatabolic and immunostimulatory..But I think those claims are based in large part on early in vitro work and over time I have not found any of the above to be the case for a healthy individual. I used to take glutamine when I was younger based on the muscle mags and fellow lifters…
-
I have delt with medial tibial stress syndrome myself and it is no fun..You have had them a long time and I see you have tried some steps that can help improve the situation. Its usually not just one thing causing the injury but it can be a whole bunch of factors contributing to the injury. From footwear, training errors,…
-
Protein or protein/carbs are fine for your post WO..I agree with the poster above that you'll get a better bang for your buck buying a tub of protein and seperate carbohydrate source be it dextrose, oats or whatever. And you'll likely get a larger serving of protein from your home made shake which considering your WO…
-
No..Heat can denature a protein but its no big deal..When you cook an egg the heat denatures the protein.
-
Its been shown to be effective at improving performance in steady state type exercise. You need to take it with high cabohydrate meals as it seems insulin is required to increase muscle total carnitine content..It also appears to require long term supplementation.
-
Absolutely..The major muscles involved are the quadriceps, gluteus maximus, and the hamstring muscle group..The ankle joint is also involved as is the erector spinae muscles..Its simply about your goals..Body weight squats may be enough to achieve your goals. If they don't then adding resistance may become necessary.…
-
Well sure, if you are providing additional AA then it can change things..But if all things are relatively equal and say you WO and in the hour or several hours after you WO you have a soy or whey shake..Or at rest it is time to eat and that meal you have a shake of whey or soy. Supplementing with whey protein may result in…
-
Just to add to that..Soy typically has roughly 85-90% the concentration of bcaa as whey and roughly 80% the concentration of leucine..So whey may provide a better anabolic response. Also, there are many soy proteins I have not had.. But I have had 3 or 4 soy proteins and the few I had did not mix as well as whey nor did…
-
Looks like you guys got hit hard to by the storm..Over 500,000 folks in NJ lost power and many still are without it. What a mess! Glad to see some out there are getting their power back and can get back into their routines.
-
Other members pretty much covered it..Whey is a convenient source of protein/cals and rich in essential amino acids..specifically BCAA which play an important role in stimulating muscle protein synthesis. Most are roughly 100 cals and when you look at the cost of a serving of protein powder compared to a whole food its a…
-
Interesting post on Antioxidant supplementation silverkittycat..The fact that intense or prolonged exercise can cause an imbalance between free radical production and antioxidant defense systems in muscles. That is the stuff I am most interested in. The author did reference a study showing v-c supplementation hampered…
-
And if you end up injured you realy may not be training. You can look to find an exercise or exercises that allow you took work the same muscles minus upsetting the knee. See if over time this allows your knee issues to improve. Make sure you put the same effort into the disciplines of warming up/stretching ect..as you do…
-
Do you have any meals in your day in which you could spare some calories from that meal or meals and move them to your pre-WO meal to help hold you over?
-
Simply put you need to synthesize more protein than you breakdown..In a negative energy balance that does not happen. Proteins are constantly being synthesized and broken down but in a deficit it favors more net breakdown. Tissue protein breaks down to supply more AA to the AA pool..These AA are used as an energy source…
-
soysos, it depends on how much muscle mass we are talking about which would determine the level of difficulty and time..And 5-6 years of athletic training compared to 1 year of weight training is not exactly an even comparison. But you have to take numerous factors into consideration even with that..The type of athletic…
-
Certain situations result in accelerated gluconeogenesis and protein breakdown. Exercise being one of those situations of course..Tipton did a study that showed EAA and carbohydrates immediately before resitance training resulted in significantly increased net MPS which lasted well beyond the completion of exercise. In…
-
Lots of options obviously and they can vary in quality..If quality is your main concern something like myogenix evolution raw is up there with the highest quality PP..But with that comes a higher cost. If you are looking for something cheaper a suggestion is to see that the company who's protein you are interested in can…
-
Some fat gain is unavoidable..It comes with the territory. Some use mini cuts during strength/muscle gain phases..They might do 6 weeks of bulking followed by 4 weeks of reduced calories and repeat.. This obviously allows for a very controlled approach.. You are on MFP so I am figuring you are tracking your nutrition which…
-
Post WO nutrition is always important..In your case you are training late and the next meal you would eat is likely the following morning. Your protein breakdown is accelerated as is and then to go to bed which is a situation where liver glycogen stores will essentially empty with blood glucose levels falling slightly. The…
-
yokurio, sorry to hear you are dealing with (ITBFS) I have delt with it myself and feel your pain. Set backs like this can be very frustrating but understand they come with the territory. All we can do is try our very best to find a way to address the issue. To echo what others have said, foam rolling, stretching, ice,…
-
any kind of grilled meat
-
I have never used any products containing ephedrine personally...It has been shown to have some thermogenic and lipolytic effects..In particular when combined with caffeine..In limited study it is shown that ephedrine and caffeine are synergistic. Both in regards to its thermogenic effects and exercise performance..As a…
-
You are at the gym to improve your health and quality of life. Those are two things worth fighting for with everything you got. If you let that experience prevent you from returning the only person it hurts is you.
-
You drop weight by remaining in a negative energy balance. You decrease bf and maintain lean muscle mass with a combination of negative energy balance and strength training..That is what the goal should be.. Strength training will improve body composition, increase your strength, metabolic benefits, increased energy…
-
I like the jelly and salad dressings as well as the caramel dip. I have used them on very calorie restricted diets and they helped add some flavor to my diet that other wise would not have been there..
-
Glutamine has not been shown to have any anabolic or anti catabolic effects. There is some evidence that glutamine may promote the synthesis of muscle glycogen post WO recovery period in combination with carbohydrate..But would it lead to an increase in glycogen synthesis beyond a optimal amount protein/carbohydrate meal?…
-
If you have never had this issue before you may need a mental and physical break. When is the last time you did a deload or a recovery period of training? How many weeks/months straight have you been training at a high level of intensity?
-
Consuming carbohydrates/food post exercise is not just a benefit to those who are competitive athletes. I think it is for anybody looking to maximize the results of the hard work they put in to being fit. Many people on this forum may not be competitive athletes yet getting the most out of their training and nutrition is…
-
Egg whites and sweet potatos..Chicken and brown rice..Oatmeal and whey protein. Fish and rice..Post WO nutrition is always important regardless if you WO in the morning or 10 at night.
