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Showing posts from June, 2018

Bedtime protein for bigger gains? Here's the scoop

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Drinking a casein shake just before overnight sleep increases gains in muscle mass and strength in response to resistance exercise. But to date, no study has directly addressed whether this effect is due to increased total protein intake only, or if a bedtime beverage is better. According to a review published in Frontiers in Nutrition, existing findings nevertheless suggest that overnight sleep is a unique nutritional window for boosting muscle gains -- while late-night protein calories needn't increase body fat. Casein point: Snijders' seminal study "Several one-night studies have shown that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults" says lead author Dr. Tim Snijders, Assistant Professor at Maastricht University. "These have fueled the idea that over a longer period, a pre-sleep protein supplement can maximize the strength and muscle mass gains during regular resistance exercise training." Snijders&…

Belly fat

Belly fat is bad for the way that messes up with your body.  When that stubborn fat settles in your abdomen area that's when the real problem begins. Research shows that your waist size is a bigger risk (believe it or not) than your body fat percentage. This type of fat has a name and it is "visceral fat", it affects the body's ability to produce insulin.  Not only you'll be overweight, you are also risking having type 2 diabetes, high blood pressure, high cholesterol, heart disease, etc. Best way to combat this is by dieting and exercise, so get moving and don't stop.