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Tom creates infographics in his spare time to promote science-based education regarding the fields

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Whey vs. Beef vs. Chicken Post-Workout

Post-workout whey, beef and chicken protein consumption improves body composition but not strength when compared to control 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cool study by Sharp and colleagues (2017) from the Applied Science and Performance Institute showing that whey may not have an advantage over other high-quality protein sources when consumed post-workout 🏋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Additionally, strength measures did not differ between any conditions (including control) which suggests that for strength, st

Heavy Resistance-Training Improves Strength & Muscle Size in Very Old Individuals

Resistance training improves muscle mass and strength in very old individuals 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lifting weights isn't just for younger people, it can form a vital part of maintaining strength and potentially functional capacity and quality of life in older individuals 🏋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Great effort by the authors to be able to complete a study like this in such a niche population, also the resistance training in this study was supervised by well-qualified professionals and I wouldn't a

Pre- versus post-exercise protein intake has similar effects on muscular adaptations

Both pre- and post-workout protein feedings lead to similar changes in body composition and strength in resistance-trained males 🏋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Brand new study from Schoenfeld and colleagues (2017) (including Alan Aragon & James Krieger) showing that the anabolic window of opportunity to maximise muscular responses to resistance training, is not as important as once considered 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When objectively looking at the data, it could be argued that immediately consuming prote

Pre-Sleep Protein Ingestion Does Not Compromise the Muscle Protein Synthetic Response the Following

Pre-sleep protein ingestion does not compromise muscle protein synthesis the following morning 🛌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Exercise augments the muscle protein synthetic response to every meal within a given time a.k.a the anabolic window to maximise muscle gains post-exercise. The current study not only shows that digestion and absorption kinetics of protein are undisturbed the following morning after pre-sleep protein feeding, but also that the "anabolic window" persists up to 17-hr aft

Post-Exercise Whey Protein Ingestion Reduces Appetite

Post-exercise whey protein consumption reduces energy intake in a subsequent meal 📉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cool study by friend, and classmate during my MSc, Alistair Monteyne and colleagues showing that whey protein consumption after exercise led to a reduced food intake, which may be partly moderated by eating rate, in a subsequent meal 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The satiating benefits of protein are well established however, positive energy balance and higher protein intakes are also critical f

Considerations for Post-Exercise Protein Feeding

There are 3 primary considerations for augmenting resistance-training adaptations through post-exercise protein feeding 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whilst it is important to achieve these targets for MAXIMISING adaptations to training e.g. muscle hypertrophy, ensuring you have a solid training program should be the central concern 🏋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can read the full text of the review by Morton et al (2015) here: http://journal.frontiersin.org/article/10.3389/fphys.2015.00245/full 👈 #po

20g vs. 40g Post-Exercise Whey Protein

40g of whey protein trumps 20g post-workout 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Great study by the research group at Stirling University showing that 40g of whey protein stimulates a significantly greater muscle protein synthetic response after a whole body workout, compared to 20g 👈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For a while the research seemed to show that 20g of whey protein optimised muscle protein synthesis post-workout. However, as seen here that doesn't seem to be the case in resistance trained males after

Infographics

Follow TEC Fitness

Whey vs. Beef vs. Chicken Post-Workout

Heavy Resistance-Training Improves Strength & Muscle Size in Very Old Individuals

Pre- versus post-exercise protein intake has similar effects on muscular adaptations

Pre-Sleep Protein Ingestion Does Not Compromise the Muscle Protein Synthetic Response the Following

Post-Exercise Whey Protein Ingestion Reduces Appetite

Considerations for Post-Exercise Protein Feeding

20g vs. 40g Post-Exercise Whey Protein

Whey vs. Beef vs. Chicken Post-Workout

Heavy Resistance-Training Improves Strength & Muscle Size in Very Old Individuals

Beetroot Juice Improves High-Intensity Intermittent Exercise Performance

BCAAs Improve Recovery Following Hypertrophy Exercise

A 6-Week Ketogenic Diet Decreases Physical Performance

Recovery Strategies for Rugby

Sleep Strategies for Team-Sport Athletes after Sleep Loss

Milk and Dairy Products: Good or Bad for Human Health?

The Effect of Compression Clothing Pressure on Recovery from Strenuous Exercise

Pre- versus post-exercise protein intake has similar effects on muscular adaptations

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Whey vs. Beef vs. Chicken Post-Workout

Heavy Resistance-Training Improves Strength & Muscle Size in Very Old Individuals

Beetroot Juice Improves High-Intensity Intermittent Exercise Performance

BCAAs Improve Recovery Following Hypertrophy Exercise

A 6-Week Ketogenic Diet Decreases Physical Performance

Recovery Strategies for Rugby

Sleep Strategies for Team-Sport Athletes after Sleep Loss

The Effect of Compression Clothing Pressure on Recovery from Strenuous Exercise

Pre- versus post-exercise protein intake has similar effects on muscular adaptations

Muscle Glycogen Utilisation during Rugby Match Play

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