When you notice you’re putting on a little unwanted weight, the impulse is to cut back on calories. For some, this might mean skipping a meal or fasting for a certain amount of time. A study on lab mice published in the Journal of Nutritional Biochemistrysuggests that might not be the best approach.
Some mice in the lab at The Ohio State University were allowed to eat whenever they wanted. Another group was only allowed to eat for around 4 hours each day. At first, this group only got half the calories of the eat anytime group, but after less than a week they were given the same amount of food – which they consumed in 4 hours. This turned initial weight loss into abdominal weight gain, and contributed to spikes and crashes of blood sugar.
True Strength Moment: Obviously, this binging and fasting cycle was counterproductive to weight loss and overall well-being. One of the Ohio State researchers suggested eating small meals throughout the day might be helpful for weight loss. It’s a strategy bodybuilders have practiced for decades.
For two decades, MuscleTech has delivered industry defining product innovations that have helped athletes achieve their goals. The commitment to science is unprecedented and the quest to bring forward new innovation has only just begun. We take this landmark milestone to step back and reflect upon the millions who have trusted the brand to reach their end fitness goal.
Happy Birthday MuscleTech and cheers to 20 more years of excellence!
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It’s obvious why you shouldn’t text while driving a vehicle. The distraction could lead to an accident. New research from Kent State’s College of Education, Health and Human Services suggests texting or talking on the phone while running the treadmill can limit potential fitness gains by reducing the intensity of exercise.
Researchers had 44 students participate in 4 separate half-hour treadmill sessions. During one, they had no access to a phone. While taking part in the others they either listened to music, talked or texted. Listening to music increased exercise time and intensity, as measured by heart rate, and talking made exercise seem more enjoyable while also reducing running speed. Texting reduced both speed and heart rate.
True Strength Moment: Previous studies have shown that music, especially tunes with a motivational beat, can help you keep at it longer and harder in the gym. This study shows how distractions like talking and texting can hold you back.
Sometimes referred to as “the poor man’s meat,” legumes are an excellent source of soluble fiber, which can help keep blood sugar and energy levels stable. As far as plant foods go, most legumes are relatively high in protein and are a good source of slowly assimilating complex carbohydrates. This is great for providing a more stable and longer lasting supply of energy to working muscles. Add them to chilis, stews, and soups, or have them in your salad at lunch to stay full and satisfied well past the three-o’clock slump. Try kidney beans, chickpeas, black beans, lentils, and any of the other varieties you see on grocery store shelves.
When you’re stretching out before training or competition, you probably aren’t thinking too much about breathing patterns. But a study published in the Journal of Strength and Conditioning Research suggests breathing might have an impact on muscle activity and joint range of motion.
Eighteen recreationally active men and women in their early 20s followed a number of different breathing patterns while stretching hamstring muscles. They included pre-stretch inhale and exhale, during stretch inhale and exhale, over-breathing (hyperventilating) and under-breathing (hypoventilation). Inhaling during the stretch and hypoventilating produced the lowest levels of muscle activity for both men and women, and increased range of motion in female subjects only.
True Strength Moment: This is an interesting study demonstrating how the different systems of your body can work together to produce outcomes. Depending on your sport and goals, you might want to experiment with these breathing strategies when warming up or cooling down.
We don’t have to tell you that building a muscular physique isn’t easy. It takes many trips to the weight room and meticulous attention to your diet. Then there’s the dilemma of which protein to use and when. A study published in The Journal of Nutritionillustrates the importance of nighttime protein.
Forty-four males in their early 20s took part in a 12-week resistance training program. Right before bed, half of them got a shake containing 27.5 grams of protein, 15 grams of carbohydrates and 0.1 gram of fat. The rest received a non-caloric placebo. The protein drinkers showed more significant improvements in strength along with a greater degree of type II muscle fiber growth.
True Strength Moment: Although the study abstract didn’t identify the type of protein used, a slower digesting micellar casein protein can deliver BCAAs to recovering muscles for up to 8 hours, making it a solid choice for those wanting to put this research to the test.