Protein is a staple in the diet of resistance training individuals looking to maximize strength and hypertrophy adaptations. This article reviews the quality of plant-based and animal-based proteins, and what proteins are right on an individual basis.
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How can tactical athletes ensure they are getting enough protein, what is the best timing for protein intake, and what should they look for in a protein supplement?
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Neural adaptations help mediate growth-related processes and the early increase in strength is attributable mainly to improved neural function. Along with neural changes, various aspects of the protein metabolism in the muscle are changing in the early phases of training.
There can be no doubt that protein is important and this article reviews the current research to help further understand the recommendations for protein intake.
This article summarizes the relevant literature regarding post-workout nutrient timing and its importance to training adaptations, specifically increasing skeletal muscle hypertrophy and replenishing skeletal muscle glycogen stores.
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Consumption of dietary protein by athletes is a common intervention to maximize gains in muscle and strength, and to improve body composition. The purpose of this article is to analyze the current research on the optimal amount of dietary protein for resistance training athletes.
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Emerging evidence suggests that omega-3 fatty acids may play a beneficial role in preservation of, and increases in, skeletal muscle mass. This is of particular relevance to the elderly who display age-related declines in muscle mass and function.
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This excerpt explains the importance of optimal nutritional strategies in conjunction with good sleep hygiene and how that can help mitigate damaging effects of deployment and shift work on performance.