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.
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If you search for “energy supplement” on amazon, you get over 4,000 results.
How can any reasonable human sift through all that and find the ones that work? Or which ones are bogus?
I did a deep dive into the truth about “increasing your energy” in another article. It gives you a framework for understanding how real energy supplements work and why.
But here I want to do something different.
I want to get practical and tactical with 10 proven ways to boost energy production in your cellular energy factories –– your mitochondria.
We’ll start with the lifestyle and dietary ways to boost your mitochondria and then look at a few powerful supplements.
Let’s start with the cheapest...
Your average health food store has an entire section devoted to “energy.”
The products on the shelf, with their fancy logos and specially designed packaging, make grandiose claims about what they will do for your “energy levels.”
But the truth?
Most of them are stimulants in disguise, artificially jacking you up to give you the sensation of energy.
But in the end, they do more harm than good. They increase cortisol, cause dehydration, and deplete you.
Because almost none of them do anything on the biological level that supports your real energy system: your mitochondria and metabolism.
That’s why in this article I want to show you what to look for with any new supplement.... and why.
It’s the “most wonderful time of the year” according to Andy Williams. Or should it be the most wonderFULL time of the year? I’m referring to the last 6 weeks of the year which is fraught with one nutritional landmine after another.
Let’s face it, things like pumpkin pie, stovetop stuffing, eggnog, pumpkin-spiced lattes, peanut brittle, homemade fudge, and divinity only make their appearance during this brief window so we might as well gorge ourselves with as much as we can, right?
No wonder the average American gains 2 to 5 pounds (or more) over the holidays. You’d think we were part bear by eating all…the…things before going into several months of hibernation. Unfortunately, this is a major reason people gradually gain weight over the course of years and decades. Gaining weight is easy while losing it is another story.