interstellarflyin2

5y

I just want this

Majin GoldenChild

5y

BULK

CHEST

WEEK 0/12

GT500KR

5y

lol what music you listen to in the gym

Villainous B

5y

Anyone know an app that just counts calories and nothing more? Just tried MyFittness Pal and s*** was unnessarily complicated for what I need, I've already got a system to do gather everything all I need is an app that tells me how many calories are in what I'm eating.

Majin GoldenChild

5y

Everything

OVO sound radio

Heavy metal

Dragon ball z music

Movie soundtracks

GT500KR

5y

if you eat them same everyday you dont really need it

Villainous B

5y

I don't that's why I want a calorie counter

Villainous B

5y

Anyone know an app that just counts calories and nothing more? Just tried MyFittness Pal and s*** was unnessarily complicated for what I need, I've already got a system to do gather everything all I need is an app that tells me how many calories are in what I'm eating.

GT500KR

5y

lol what music you listen to in the gym

interstellarflyin2

5y

Hitting crazy reps on compound movements while listening to beach house borderline psychedelic experience

Majin GoldenChild

5y

Back at maintenance calories for the first time in 6 weeks this s*** feels amaaaaaazing

plants

5y

No physique pics tho dam

Majin GoldenChild

5y

I’ll post at end of the 2021

GT500KR

5y

You know that being able to ride faster and longer requires muscle, so you hit the gym a couple of days a week to get some strength training in and make sure to get enough protein in your diet.

But, as the saying goes, “Timing is everything,” and new research backs it up: Consuming protein before you hit the hay each night has been shown to build even more muscle than if you were to down a shake any other time of the day.

The review, published in the journal Frontiers in Nutrition, looked at 45 previous studies to see how to best ensure muscle growth. Would simply boosting your daily protein intake be enough to show benefits—or might you see even greater results if you timed it a certain way? (As a quick refresher, endurance athletes should aim for between 1.3 to 2.4 grams of protein per kilogram of body weight per day—or 0.6 to 1.1 grams per pound—if their goal is to build or maintain muscle mass.)

Here’s what researchers found: People who drank a casein shake with about 30 grams of protein right before bed on days they lifted and on days they rested for 12 weeks gained more muscle mass—about four pounds—and strength than those who drank a non-protein placebo.

“Dietary protein consists of individual amino acids, which are the building blocks of skeletal muscle tissue,” Tim Snijders, Ph.D., lead study author and assistant professor at Maastricht University, told Bicycling. Plus, resistance exercise increases muscle protein synthesis—or the rebuilding of muscle tissue—he says. So the two together is an important one-two punch for muscle growth.

But why is it so important to consume protein right before going to sleep? According to Snijders, food isn’t usually ingested during the night when you’re asleep, making this period of time the longest your body goes without eating each day. Because of this, no protein goes to your muscles and no protein synthesis occurs. So by consuming casein—which Snijders said is more slowly digested and absorbed compared to whey—your muscles are getting extra fuel to grow.

The sweet spot is drinking a shake about 10 to 30 minutes before bed, according to Snijders. But don’t worry about it making you gain weight or messing with your sleep.

“All protein that is ingested prior to sleep is used for protein synthesis,” Snijders said. “When exercise is performed earlier that evening, a large part of ingested protein is directed to muscle protein synthesis and is not stored.” In fact, he said, they didn’t observe any gains in fat mass when young adults tried the pre-bedtime protein shake.

Not to mention, no studies that Snijders and his colleagues reviewed showed that participants had trouble falling or staying asleep when consuming casein before bed.

It’s important to note, though, that there have only been studies done on casein shakes, so Snijders and his colleagues aren’t sure if other protein sources have the same effect.

The bottom line: Drinking a casein protein shake right before you go to sleep can boost your muscle growth, making you stronger and faster in the saddle.

interstellarflyin2

5y

Didn't know this but been eating protein bar before going to sleep recently and muscles do feel thicker

Ygor Sunny

5y

y'all trying to make me brush my teeth twice...

been eating greek yogurt before bed these last few days