Aerobic capacity is defined as the maximal rate of oxygen consumption (VO2max). A large improvement in aerobic capacity can already be achieved during an intense 10-week training program.
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Non-responders to exercise probably don’t exist. However, there are people that need a lot more exercise volume to obtain the same fitness benefits compared to others.
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A breath restriction mask can be worn to increase the resistance of respiration, thereby training respiratory muscles. However, breath restriction masks do not improve adaptations to endurance training.
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Four weeks of the ‘live high train low’ (live at elevation, train closer to sea level) strategy improves performance in elite runners. It remains to be determined if the strategy is superior to other training strategies.
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B-vitamins are involved in many processes of energy production. A diet low in B-vitamins may lower exercise performance.
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Exercise training can improve exercise performance, mitochondrial function, and blood sugar control. However, excessive exercise (overtraining) can decrease performance, mitochondrial function, and glucose tolerance.
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See the infographic index on our website for an overview of all infographics including more details on each study.
Protein distribution: beneficial, detrimental, or inconsequential?
Our response to commentary.
❌Not eating =/= fasted state
🥩Protein amount vs protein distribution
✅Practical recommendations
A 9-part thread. 🧵👇
The concept of protein distribution suggests that how you distribute your meals throughout 24 hours strongly impacts your overall anabolism.
There are contrasting lines of thought of what meal frequency is preferred for various health or athletic outcomes.
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In intermittent fasting or time-restricted feeding, food is consumed in a relatively short feeding window.
The goal is to be in a fasted/catabolic state, which is believed to be healthy. For example, it is thought to speed up the removal of damaged proteins (autophagy).
The ketogenic diet restricts carbohydrates with the purpose of lowering insulin levels. Insulin is a hormone that is involved in fat metabolism. Therefore, some suggest that a ketogenic diet is very effective for fat loss.
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This study investigated whether a ketogenic diet increases fat loss compared to a high-carbohydrate diet in overweight and obese men.
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Our new paper:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial
Prostate cancer is one of the most common types of cancer. An effective treatment is androgen deprivation therapy (ADT), which lowers testosterone levels to castration levels. However, such low testosterone levels tend to result in a loss of muscle mass and strength.
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Our study investigated the effect of resistance training with or without protein supplementation on muscle mass and strength in prostate cancer patients undergoing ADT.
Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations such as growth).
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It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part of binge-drinking practices in team sports. Can these practices affect muscle protein synthesis?