Great information here.
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The dieting study where people diet 7 days a week compared to 5 days a week with 2 refeeds was pretty common. Most people donβt realize that improving letpin, t3, and hormonal levels can increase fatloss and raise metabolism for brief periods of time.
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600mg of caffeine for a 220lb athlete is considered safe too. I am sure the stim heads will love that.
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NSAIDS can lower hypertrophy and slow down speed of recovery
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3.2g leucine on HIIT and little to no improvement found in performance / recovery
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25/50/75g carbs intra-workout and amount of performance enhancement.
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75g saw a reduction of performance
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25/50g saw a slight improvement in performance
** Study switched to IV of carbs to performance and there was no improvement in performance
β Glycogen does not deplete enough to enhance performance
** Plant based protein information
β Short term (Plant Protein blend) are just as effective as whey
Intermittent Fasting has no enhancement to fatloss or muscle gain outside of establishing a deficit
- It is a common tool to help eat in a window, but does not maximize muscle protein synthesis
This is good info