Great information here.
The dieting study where people diet 7 days a week compared to 5 days a week with 2 refeeds was pretty common. Most people don’t realize that improving letpin, t3, and hormonal levels can increase fatloss and raise metabolism for brief periods of time.
600mg of caffeine for a 220lb athlete is considered safe too. I am sure the stim heads will love that.
NSAIDS can lower hypertrophy and slow down speed of recovery
3.2g leucine on HIIT and little to no improvement found in performance / recovery
25/50/75g carbs intra-workout and amount of performance enhancement.
75g saw a reduction of performance
25/50g saw a slight improvement in performance
** Study switched to IV of carbs to performance and there was no improvement in performance
– Glycogen does not deplete enough to enhance performance
** Plant based protein information
– 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