Is it right before exercise, right after, or some other time? The answer is in a new study in the peer reviewed journal, Nutrition, and it just might surprise you.
Researchers studied a group of 44 young, healthy men. They put them all on a resistance (weight lifting) exercise training program for three months. They gave half of them a protein supplement consisting of 27.5 grams of protein, 15 grams of carbohydrate, and 0.1 gram of fat every night before sleep. The other group received a non-caloric placebo. Before and after the experiment they used whole-body, dual-energy X-ray absorptiometry to measure their muscle mass. They also assessed their muscle fibers using a muscle biopsy. And they measured the men's overall strength. Here's what they found.
Overall muscle strength in the protein before bed group was twice that in the placebo group. The same was true for muscle mass. The protein guys had developed almost two times more muscle mass than the placebo group. As for muscle fiber content, the protein group had increased more than twice the amount of type II muscle fiber size than the placebo men.
The authors of the study point out that previous studies have shown that, "Protein ingestion before sleep increases muscle protein synthesis rates during overnight recovery from an exercise bout." What they didn't know was whether or not that would translate to bigger, stronger muscles. This study shows that it very clearly does.
I have reported to you before how to exercise smart and get the same results from exercising half the time. Now this study shows us another trick to give us the maximum effect from our exercise efforts. Now here's an extra tip.
The 27.5 grams of protein powder that was given to these men was the typical kind of protein that is only 17% effective when it comes to muscle building. There are protein pills that are especially formulated to be close to 100% effective. They are called PerfectAmino. I have reported on these pills before. And since they are so much more effective than the protein used in the study you don't need much of them. Just taking five PerfectAmino pills will give you a little more muscle action than the 27.5 grams of protein powder used in this study. And they are a lot easier on the stomach. You can get PerfectAmino at www.bodyhealth.com. And one last thing.
Don’t' forget the 15 grams of carbohydrate. Carbohydrate causes an increase in the hormone insulin which works to turn protein into muscle. So it is a perfect combination for the protein. 15 grams is about half of a small apple.
In the nearly 8 years that my wife and I have lived in Colorado Springs, never have we seen the amount of road construction currently taking place. Whether it’s a main road or side street, there’s no part of town missing out on the “fun”. And it’s not just re-paving or patching potholes. Whole lanes are being ripped up with miles of digging in order to replace underground pipes of all varieties.
At first, I thought all the “weed” sales (pot is legal in Colorado) might be producing the influx of tax funds for all this construction. But a running buddy of mine made me aware of a bill that had passed in the last couple years which freed up an enormous amount of funds for these projects.
Turns out the city has a certain amount of time to spend the money. Based on the number of orange cones and “ROAD WORK AHEAD” signs, it looks as though no penny is being spared.
Millions of people are about to be disappointed –– they don’t even realize it.
Maybe you’re one of them.
Right now, around the world, people are setting new ambitious health goals and resolutions.
And yet, according to Inc Magazine, approximately 80% of New Year's resolutions fail. Most of them buried in an unmarked early grave by February.
Why is that?
How is it that despite all our best intentions and genuine desire to live healthier and be fitter, the most we can hope for is a depressing 20% success rate?
So to help you kickstart your New Year with a healthy lifestyle we are going to breakdown why most goals and resolutions fail and what to do instead.