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Is the vegan diet optimal for building muscle?

Is the vegan diet optimal for building muscle?

As you may or may not know, building muscle is about a couple of things: 1. Providing sufficient training stimulus 2. Providing enough carbohydrates for optimal performance 3. Providing enough protein and fats for optimal recovery With the vegan diet however, point 3 on this list may be at a downfall. This is due to the fact that most plant sources of protein do not have an optimal protein content, nor are they highly biologically available. Most plant-based athletes have to mix a variety of grains, beans and legumes to derive the sufficient amounts of protein, and even then, that...

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Are pre-workout supplements good to use?

Are pre-workout supplements good to use?

Pre-workout boosters are the most frequently used supplements for the goal of performance boosting. These products contain a variety of stimulants, with the most common ones being caffeine, beta-alanine and l-citrulline. And though they are quite effective, pre-workout supplements should not really be at the core of your plan, nor should they be used too frequently, due to the massive amounts of caffeine (4 cups of coffee worth of caffeine in 1 dose). For this reason, you should rely on proper workout stimulation, as well as proper recovery (food/sleep). THIS is how you will optimize and improve your performance. Nevertheless,...

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Should you use carb blockers?

Should you use carb blockers?

Carb blockers have been one of the supplements that have gained traction in the weight loss world. Supposedly, these products block the metabolism of carbohydrates, meaning that even if you eat carbs, you won't absorb their calories. And while that may sound good, the truth about weight loss and weight management remains the same. If you want to shed excess weight, avoid unnatural products like carb blockers and follow these guidelines: 1. Eat satiating foods (high protein, high fat) 2. Consume plenty of carbohydrates 3. Engage in resistance training 4. Eat food at a moderate caloric deficit (400-500 cals per...

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Are BCAAs beneficial?

Are BCAAs beneficial?

Branch-chained amino acids (BCAAs) have been one of the most overhyped supplements. But are they really worth it and are they beneficial in the context of muscle growth? Well, the science so far has shown that when it comes to muscle protein synthesis (MPS), BCAAs don't do much, or at least not as much as full-on protein does (be it from food or supplements). HOWEVER, what BCAAs CAN do, is they can alleviate your delayed onset muscle soreness. Less soreness would then mean better performance and thus, better stimulus for gaining muscle. And so, when it comes to stimulating muscle...

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Whey protein before or after a workout?

Whey protein before or after a workout?

Whey protein is without a doubt the most commonly used supplement in the fitness world nowadays. But should you drink it before or after a workout for optimal results? Well, the truth is that powdered protein was designed to be absorbed significantly quicker than protein from food, making it the perfect post-workout drink, as it provides quality protein, quickly, at a time of need. On the other hand, consuming a high-protein meal 2 hours before a workout can stimulate the anabolic (constructive) response of the body to a workout. Optimally, if you only have one protein dose per day, you...

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