|
|
| Тема |
 How to Build Muscle with Fasting | The Guide [re: Mod vege] |
|
| Автор |
Mod vege (старо куче) |
|
| Публикувано | 12.03.23 07:58 |
|
|
|
"Let me save you 20 minutes:
1. Workout hard and in a fasted state
2. Break your fast right after finishing your workout
3. When breaking your fast, stick to lean protein, small amounts of lean carbs, a source of fructose (ie. an orange), and Omega 3"
__
How to Build Muscle with Fasting | The Ultimate Guide - Thomas DeLauer
1) Fasting & Catecholamine Response
Fasting increases catecholamines, which burn fat through the activation of HSL and Perilipin, and increase blood flow to muscles
https://www.ncbi.nlm.nih.gov/pubmed/1...
2) High mTOR when Breaking Fast/Insulin & mTOR
Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”
https://www.ncbi.nlm.nih.gov/pmc/arti...
3) Foods that Boost mTOR
A study published in Medicine & Science in Sports & Exercise demonstrated in humans that ingesting essential amino acids shortly after working out increased mTOR activity
Elevated protein synthesis from a workout occurs 1 hour after exercise and can continue 24-48 hours after
https://www.ncbi.nlm.nih.gov/pmc/arti...
A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period
The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels)
https://www.ncbi.nlm.nih.gov/pmc/arti...
4) Sodium, Fructose & Glucose for Enhanced Carb Absorption
Study - The British Journal of Nutrition
The ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached
https://www.ncbi.nlm.nih.gov/pubmed/1...
5) Fasting & Mitochondrial Density
To increase mitochondrial density you have to upregulate the expression of AMPK (for mitochondrial biogenesis) and force your body to improve its functioning
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
6) Training at the end of your fast - P70S6K
A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast
Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state - fasted training group saw a bigger increase in p70s6k
https://link.springer.com/article/10....
7) MCT Oil at Night - Thermogenic Effect
Allocate MCT oil towards the end of your eating window to get more of a catecholamine response before bed
Study - European Journal of Clinical Nutrition
https://www.ncbi.nlm.nih.gov/pubmed/8...
8) Caffeine & Glycogen Loading
Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone
Study - Journal of Applied Physiology
https://www.physiology.org/doi/full/1...
9) Grass-finished Meat
Animals that are fed green grass also store more vitamin A in their livers, which is why grass-finished beef is higher in beta carotene - the precursor to vitamin A
Vitamin A is useful because it supports protein synthesis - Vitamin A levels decrease as protein synthesis increases
https://www.ncbi.nlm.nih.gov/pubmed/6...
Редактирано от Mod vege на 12.03.23 08:00.
| |
| |
Разни статии
|
Mod vege
| 18.10.21 05:58 |
Нар / Pomegranate Benefits
| Mod vege
| 18.10.21 06:01 |
|
Resistant Starch
| Mod vege
| 18.10.21 06:06 |
|
How to Make Your Own CoQ10
| Mod vege
| 21.10.21 08:17 |
|
Peter Diamandis on how to live a longer life
| Mod vege
| 07.01.22 23:53 |
|
What & When to Eat for Longevity - David Sinclair
| Mod vege
| 28.01.22 06:16 |
|
Повишаване азотния оксид (особено след 40г.)
| Mod vege
| 02.04.22 00:03 |
|
Кратка история на зеленчуците
| Mod vege
| 11.05.22 15:13 |
|
Ето как се отразява канибализмът на човешкото тяло
| Mod vege
| 22.05.22 14:03 |
|
7 ползи от интервалното гладуване освен отслабване
| Mod vege
| 28.08.22 03:06 |
|
Червеното месо, бактерии в червата и сърдечносъдов
| Mod vege
| 22.10.22 10:06 |
|
Intermittent Fasting for SERIOUS WEIGHT LOSS- Berg
| Mod vege
| 28.10.22 22:52 |
|
BLOCK the Side Effects of SUGAR, BREAD and ALCOHO
| Mod vege
| 31.10.22 01:21 |
|
Building Muscle Over Age 40 - Complete Guide
| Mod vege
| 08.11.22 22:33 |
Re: Building Muscle Over Age 40 - Complete Guide
| Mod vege
| 11.02.23 05:21 |
|
Intermittent Fasting over Age 40: Complete Guide
| Mod vege
| 09.11.22 09:33 |
|
How to Build Muscle with Fasting | The Guide
| Mod vege
| 12.03.23 07:58 |
|
Best Protein Sources for Vegan Keto (video)
| Mod vege
| 28.11.22 08:06 |
|
Периодичното гладуване възстановява нервите
| Mod vege
| 02.12.22 23:18 |
|
Lead and Cadmium Could Be in Your Dark Chocolate
| Mod vege
| 19.12.22 21:45 |
|
Ще могат ли хората да живеят на Марс?
| Mod vege
| 02.01.23 08:25 |
V-Label stellt neue Logos vor und markiert globale
| Mod vege
| 10.01.23 08:33 |
|
Тайните на успешното отслабване с контрол над хорм
| Mod vege
| 30.01.23 01:19 |
|
Картофи
| Mod vege
| 08.02.23 23:34 |
|
Brian Johnson: young again - 45 са новото 18
| Mod vege
| 23.02.23 05:25 |
|
Brian Johnson: One meal, 23 hr fast,100% nutrition
| Mod vege
| 23.02.23 05:38 |
|
Re: Brian Johnson: interview (video)
| Mod vege
| 13.08.23 23:11 |
|
Пет начина да загубите тегло, докато спите
| Mod vege
| 25.02.23 02:55 |
|
Зеленият път на „Алгае България“
| Mod vege
| 05.03.23 17:41 |
|
СБОГОМ, AI. ЗАДАВА СЕ ОРГАНОИДНИЯТ ИНТЕЛЕКТ, КОЙТО
| Mod vege
| 05.03.23 22:13 |
|
6 храни, които ще повишат нивата ви на тестостерон
| Mod vege
| 08.03.23 03:35 |
|
Enzyme that can turn air into energy...
| Mod vege
| 11.03.23 01:54 |
|
Липса на сън -> сърдечни заболявания & възпаления
| Mod vege
| 12.03.23 00:43 |
|
The 5 Stages of Fasting (And The Benefits of Each
| Mod vege
| 26.03.23 08:01 |
|
TESTOSTERON & HGH STEIGERN DURCH INTERMITTIERENDES
| Mod vege
| 27.03.23 13:04 |
|
Д-р Минди Пелц
| Mod vege
| 23.04.23 01:28 |
|
Fasting effects after 12, 18, 24, 48, 72 hours
| Mod vege
| 21.06.23 22:32 |
|
Re: Intervallfasten - alle Infos
| Mod vege
| 29.06.23 00:23 |
|
Периодично гладуване: как да го правим правилно
| Mod vege
| 17.12.23 09:27 |
|
Different Types of Stem Cells and their Functions
| Mod vege
| 26.03.23 08:20 |
|
Side Effects of Stem Cell Therapy
| Mod vege
| 26.03.23 08:26 |
|
д-р Тошков - Адренална Умора
| Mod vege
| 22.04.23 22:45 |
|
13 Steps to Stay Under 8% Bodyfat - Thomas DeLauer
| Mod vege
| 25.04.23 04:08 |
|
12 Golden Rules for Fat Loss that - Thomas DeLauer
| Mod vege
| 18.05.23 16:23 |
|
Tongkat Ali & Fadogia Agrest for testosterone?
| Mod vege
| 27.04.23 05:45 |
|
How To Increase Testosterone in Men – Dr.Berg
| Mod vege
| 04.07.23 05:50 |
|
7-те най-ужасни микроба в залата
| Mod vege
| 28.04.23 00:50 |
Bryan Johnson is reversing his age
| Mod vege
| 28.04.23 02:55 |
|
Правилно комбиниране на храни - д-р Х.М. ШЕЛТЪН
| Mod vege
| 07.05.23 21:49 |
|
тъй де
| ~@!$^%*amp;()_+
| 08.05.23 22:30 |
|
Мозъкът на възрастния човек е много по-практичен
| Mod vege
| 11.05.23 17:35 |
|
SLOW Carb Absorption to Lower Blood Sugar
| Mod vege
| 18.05.23 17:32 |
|
These 7 Foods BLOCK CARB Absorption
| Mod vege
| 18.05.23 17:37 |
|
Benefits of WALKING You Never Knew About
| Mod vege
| 18.05.23 19:23 |
|
The #1 Reason for “Stubborn” Belly Fat - Delauer
| Mod vege
| 18.05.23 21:29 |
|
5 факта за изгаряне на мазнини
| Mod vege
| 23.07.23 13:10 |
|
Истинските лимити на тялото
| Mod vege
| 29.05.23 00:53 |
|
Cold-Water Immersion Benefits for Your Genetics
| Mod vege
| 01.06.23 05:07 |
|
Кой е ИИ / AI? (видео)
| Mod vege
| 03.06.23 01:06 |
|
ПОВЕЧЕ „ИЗКУСТВЕН“ ОТКОЛКОТО „ИНТЕЛЕКТ“
| Mod vege
| 21.06.23 00:25 |
|
Диета според гените
| Mod vege
| 11.06.23 12:33 |
|
Guide for muscle sparing fasting
| Mod vege
| 27.06.23 00:38 |
|
Глупостите около гладуването, отслабването и напъл
| Mod vege
| 03.07.23 17:09 |
|
Does Vitamin D created by sun exposure get washed?
| Mod vege
| 12.07.23 00:38 |
|
Will a Shower After Sunbathing Wash Away Vitamin D
| Mod vege
| 12.07.23 00:51 |
|
Harward professor: How You Can Prevent Cancer
| Mod vege
| 16.07.23 15:27 |
|
Хормоните, които отделяме по времена тренировка
| Mod vege
| 07.09.23 00:38 |
|
Ставни проблеми и предпазване от тях
| Mod vege
| 28.10.23 14:54 |
|
Как да горим повече мазнини?
| Mod vege
| 11.09.23 04:01 |
|
Ще могат ли хората да живеят на Марс?
| Mod vege
| 16.09.23 14:39 |
|
Червен хайвер
| Mod vege
| 29.10.23 04:41 |
|
Какво представляват адаптогените...
| Mod vege
| 12.11.23 07:13 |
|
Флотация и нервна система
| Mod vege
| 17.11.23 19:34 |
Dr Daniel E. Lieberman, Harvard Prof.: 7 Lies...
| Mod vege
| 24.11.23 13:19 |
|
За естествената интелигентност
| Mod vege
| 09.12.23 13:11 |
|
За естествената интелигентност - P2
| Mod vege
| 13.12.23 15:18 |
|
Is Consciousness Everywhere? P1
| Mod vege
| 09.12.23 13:25 |
|
Is Consciousness Everywhere? P2
| Mod vege
| 09.12.23 13:30 |
|
Създадоха функционален компютър с човешка мозъчна
| Mod vege
| 12.12.23 14:09 |
|
Хапче, което замества цяло хранене, беше представе
| Mod vege
| 14.12.23 07:36 |
|
How muscle hypertrophy works, giving a program
| Mod vege
| 19.12.23 01:07 |
|
ООН: Ограничаването на месото ще намали замърсяван
| Mod vege
| 20.12.23 22:00 |
Тежки метали в шоколада
| Mod vege
| 24.12.23 09:28 |
|
'Вътрешният саламандър'-как възстановява хрущял...
| Mod vege
| 24.12.23 12:09 |
|
Best Way to Rid ALCOHOL (& SUGAR) Cravings
| Mod vege
| 25.12.23 09:02 |
|
What Are Advanced Glycation End Products (AGEs)?
| Mod vege
| 27.12.23 02:47 |
|
Reverse Glycation for a Longer and Healthier Life
| Mod vege
| 27.12.23 03:54 |
|
What is Allulose? - low calorie sugar
| Mod vege
| 02.01.24 19:22 |
|
Извлечи максимума от протеините, които приемаш
| Mod vege
| 09.01.24 02:21 |
|
Изпиваме хиляди частици пластмаса с един литърH2O
| Mod vege
| 10.01.24 03:28 |
|
Diet of Harvard Genetics Professor David Sinclair
| Mod vege
| 12.01.24 02:57 |
|
COUNTERING CARBAMYLATION CONSERVES MUSCLE:Nun Amen
| Mod vege
| 13.01.24 13:46 |
|
Емил Златев: 5 показателя за нормално хранене...
| Mod vege
| 09.02.24 03:58 |
|
Natto Nutrition Facts and Health Benefits
| Mod vege
| 14.03.24 04:54 |
|
How robots can learn to follow a moral code
| Mod vege
| 21.03.24 02:10 |
|
The challenge of making moral machines
| Mod vege
| 21.03.24 02:19 |
Честит 1-ви април! Забавен хороскоп
| Mod vege
| 01.04.24 20:54 |
|
Кратък наръчник за хранителните добавки
| Mod vege
| 14.04.24 01:19 |
|
| 
|
|
