The underappreciated role of muscle in health and disease
The best time to build muscle is right now
Building muscle mass applies many passive buffs to your life that go beyond just being strong
More muscle = greater resistance to illness/starvation/death
The best time to build muscle is right now
Building muscle mass applies many passive buffs to your life that go beyond just being strong
More muscle = greater resistance to illness/starvation/death
Protein intake's primary purpose is repletion of lost amino acids during a period of fasting.
Again why I don't care for +24hr fasts, and why meals need to be protein rich
Patients with insufficient muscle had greater risk of death due to insufficient reserves of muscle
Again why I don't care for +24hr fasts, and why meals need to be protein rich
Patients with insufficient muscle had greater risk of death due to insufficient reserves of muscle
Protein intake is 3-4g/kg in burn patients.
Even with compensated protein intake, the breakdown of muscle will occur due to high demand (this is why you should start building muscle now)
those with less muscle were less likely to survive
Even with compensated protein intake, the breakdown of muscle will occur due to high demand (this is why you should start building muscle now)
those with less muscle were less likely to survive
While cancer and cardiac disease remain relevant at the forefront of disease (which muscle helps survival)
Sarcopenia (progressive muscle loss) isn't treated with the severity it should be receiving
Frailty increases risks of falls, leading to lifelong institutionalization
Sarcopenia (progressive muscle loss) isn't treated with the severity it should be receiving
Frailty increases risks of falls, leading to lifelong institutionalization
greater grip strength, bone mineral content, and bone mineral density parallel with muscle contraction/strength
greater skeletal muscle = stronger bones
greater skeletal muscle = stronger bones
Current dietary recommendations are insufficient for muscle mass development (they are just barely able to prevent deficiency)
I've previously criticized the nitrogen balance method in past data here:
I've previously criticized the nitrogen balance method in past data here:
protein recommendations are drawn from epidemiological studies and give no consideration on the ill effect of broad low intake on muscle mass/function
Due to (weak evidence) concerns of saturated fat intake, viable food protein sources such as red meat have decreased
Due to (weak evidence) concerns of saturated fat intake, viable food protein sources such as red meat have decreased
Low protein goals are a concern because it hampers growth and muscle building in children (more protein = faster growth)
Even in absence of activity, muscle and strength is improved by greater protein intake above recs
Even in absence of activity, muscle and strength is improved by greater protein intake above recs
more protein = greater glycemic control in T2 diabetic patients
This is supported in a recent study with surplus protein intake. 30% protein diet = 100% reversal of pre-diabetes:
This is supported in a recent study with surplus protein intake. 30% protein diet = 100% reversal of pre-diabetes:
What is an appropriete amount of protein intake?
Amino Acid Oxidation Method suggest shooting for 0.9-2.2g/kg.
Amino Acid Oxidation Method suggest shooting for 0.9-2.2g/kg.
Personally don't measure or count anything, but I have done macro counts (out of morbid curiosity) on my protein intake averages based on how I eat in the past.
I average about 200g a day (Im roughly 165lbs all year). If im hungry, I eat more.
I average about 200g a day (Im roughly 165lbs all year). If im hungry, I eat more.
Anyone can do isometrics:
