Category: nutrition
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10 Thanksgiving Health & Fitness Facts! 🦃
The post discusses the health benefits of Thanksgiving foods like turkey, sweet potatoes, pumpkins, cranberries, apples, and green beans. It also touches on the average weight gain and its relation to muscle.
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If You Feel Thirsty… Your Gains Are Already SUFFERING! (Essentials of Hydration in Training)
This week emphasizes the crucial role of proper hydration in training. Addressing common misconceptions about thirst and advocating for sustained hydration throughout the day, the content emphasizes its significant impact on muscle synthesis and performance. Additionally, it provides guidelines for optimal hydration levels and timings.
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Use the 3 Muscle Fiber Types To Optimize Your Training!
Muscles contain different fiber types that respond uniquely to training. Genetics play a role, but exercise and nutrition can significantly impact muscle fiber composition and performance.
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One of the Biggest Abs Mistakes – Loading Optimization
Weightlifters generally understand that to optimize muscle growth, high loads and heavy weights should be used. This applies to abs as well, requiring weighted exercises for size and strength, contrary to popular belief.
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Egg Whites vs Whole Eggs – Should You Remove the Yolk?
In the fitness world, the question of whether to remove egg yolks arises. The answer is no, unless medically necessary. Whole eggs provide essential nutrients and promote post-exercise muscle growth.
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Protein Myth-Busting: “You Don’t Need Protein Supplements If You’re Already Getting Enough Protein From Your Diet”
Protein supplements significantly benefit muscle size and strength, especially for those engaged in resistance training. Research suggests a higher intake than the recommended dose is beneficial, along with proper timing. More details in Dr. Gains’ upcoming YouTube video.
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Cold Water Is COOLING OFF (Inhibiting) Your Gains!!
The common practice of using cold water or ice baths after workouts can inhibit protein synthesis, reducing muscle growth. Research shows a 31% decrease in muscle growth with cold-water immersion. Avoid cold treatments for at least 5 hours post-workout.
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Is Ibuprofen Killing Your Gains??
In a 2018 study, participants took ibuprofen daily while doing weighted knee extensions. The ibuprofen group had half the muscle growth and less strength increase. Ibuprofen may dampen muscle growth.
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Myth-Busting: Caloric Surplus NOT Required For Hypertrophy!
The “calories in vs calories out” myth is debunked, as muscle growth can occur on a caloric deficit with resistance training and sufficient protein. This challenges traditional beliefs in fitness and nutrition.
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Spinach is a Steriod Without the Side-Effects!
Spinach, often praised for its health benefits, contains ecdysterone which significantly increases muscle mass and strength without side effects. It also prevents various health issues and has numerous other benefits.
Dr. Gains 