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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.
You know that the cardiovascular system is responsible for pumping blood and oxygen throughout your system, right? And that the endocrine system manages hormones? And that your nervous system relays messages throughout your body?
Well, underlying all these systems is an astoundingly complex electrical system.
This electrical system is busy sending an almost uncountable number of messages to the muscles, bones, brain, and the cells. The human brain is the home to approximately 100 billion neurons, each firing about 200 times every second.
Sometimes it feels like there are more types and brands of water than drops in the ocean. You go to the grocery store and discover a huge shelf packed with different brands of water that all claim to be health-beneficial. Add in the hundreds of in-house water purifiers, and it can seem like a “sea” of confusing options (cue the pun).
Thankfully, your choice doesn’t have to be that complicated.
What if achieving your next level of high performance didn’t have anything to do with building more muscle?
According to research, your highest level of optimal health and athletic performance may be more about using the resources you already have to their highest capacity…
And it all comes down to a new way of managing your hydration.
But... Can hydration be the key..?