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We've all heard the "latest and greatest" from Joe GymBro about the practices you MUST employ if you want to gain muscle, lose fat, increase strength, or attain Greek god status. The purpose of this article is to analyze common OCD muscle building practices and determine if they're impactful enough for the average muscle head who trains drug-free.
Verdict: The average trainee does not need to worry about training in a fasted state. There is no statistically significant benefit.
This OCD practice came about from the theory that hunger pangs signify your body is using body fat for fuel. The followers of this ritual typically debate the actual definitions of "fasted" or "empty stomach", meaning there is no unanimous rule about how long after a meal you are in a fasted state.
This semantic skirmish aside, the proponents unanimously believe that training in this style is optimal for burning as much fat as possible. Let's examine the research:
Bottom Line: Each of these studies examined the impact of fasted versus fed (non-fasted) training on aerobic endurance exercise, which is typically performed during a fat loss phase. These studies did not produce a unanimous decision, but it's safe to say that the average muscle head should not worry about training fasted versus fed as the differences are not statistically significant. It would be beneficial to see additional fasted vs. fed studies performed using anaerobic exercise such as resistance training and sprinting.
Instead of worrying about fasted training, use a proven pre-workout formula like MTS Clash to help improve gym performance, focus and energy.
Verdict: Frequent meals may actually hinder the fat loss process.
This OCD practice came about from the theory that a bodybuilder must eat every 2 to 3 hours to maximize muscle protein synthesis and anabolism throughout the day. Some devout followers will even set alarms at night so that they can consume food during their sleeping phase.
Proponents of frequent feeding are typically convinced that eating more often allows them to eat more calories per day (due to increased metabolism and/or thermic effect of food). They believe that those who only eat 2 or 3 meals per day have a metabolic disadvantage. Let's examine the research:
Bottom Line: For the average muscle head there's no need to eat every two to three hours. If your goal is general wellness, then low meal frequency may actually improve your glucose levels. If you goal is fat loss, then high frequency feedings may actually hinder your results through an increased desire to eat and poorer appetite control. If your goal is lean mass gain and you have a small appetite then high frequency feedings may help, but it will not cause you to burn any more calories per day compared to a low frequency feeding.
[caption id="attachment_12044" align="alignright" width="280"] Will a post-workout whey shake benefit you. Heck yes! Don't forget to bring your favorite flavor of MTS Machine Whey to the gym.[/caption]
Verdict: Post-workout protein is the way to go, while post-workout carbs may not be needed.
This OCD practice came about from the theory that there's an optimal nutrient profile for your first meal after a weight training session. These followers believe that this first meal needs to be digested as quickly as possible, which means it's typically in liquid form, comprised of fast digesting sources, high in protein and carbohydrates with little or no fat.
If all of those criteria are fulfilled then it's believed muscle protein synthesis and recovery will be optimized. Let's examine the research:
Bottom Line: For the average muscle head there's merit to consuming protein post-workout to maximize muscle protein synthesis. However stacking this with fast-digesting carbohydrates does not appear to increase MPS any further, but may maximize glycogen replenishment rates which may be beneficial for those perform 2x daily weight training sessions or endurance activities in addition to regular weight training. At the end of the day it's more important that the average muscle head consume adequate protein, carbohydrates, and calories rather than worry about the timing and composition of a post-workout shake.
Do you need casein protein powder before bed? NO. But you DO need some form of protein before you turn the lights out.
Verdict: Protein before bed is a good idea, but casein may not be needed.
This OCD practice came about from the theory that fast digesting protein sources such as whey protein are optimal pre- and post-workout whereas slow digesting protein sources such as casein protein are optimal prior to bed. Followers believe that the amino acids from casein are digested and released at a slower, more regular, and longer lasting rate compared to whey protein. This slower digestion supposedly will mean optimal anabolism and muscle protein synthesis while you're asleep. Let's examine the research:
Bottom Line: These studies show that it's beneficial to consume protein post-workout and pre-bed, but casein isn't the best option if you're looking to maximize MPS. Although one study found that casein protein intake pre-bed kept amino acid levels high throughout the night it did not examine any other protein source. The average muscle head shouldn't worry about casein protein consumption pre-bed but rather focus on consuming some protein and perhaps a fat source to slow digestion prior to sleep.
Does soy consumption decrease testosterone and increase estrogen levels? Yes, there is evidence to back this claim.
Verdict: Soy has the potential to negatively impact the hormone panel of healthy males.
This OCD practice came about from the theory that soy is devil for the natural trainee as it lower testosterone levels and increases estrogen levels. These followers believe that consumption of soy, even the smallest quantities can trigger these undesirable side effects which can delay muscle growth and recovery, cause mood swings, and affect libido. This audience believes the only way to avoid these side effects to completely avoid. Let's examine the research:
Bottom Line: Although soy protein is a cost-effective source of high quality protein that can invoke positive body composition changes, it appears that supplementing with soy protein negatively affects the hormone panels of otherwise healthy males. Therefore, the average muscle head should minimize or completely avoid soy protein powder, but not be too concerned if they consume trace soy from other products. However, if one consumes only minimally or unprocessed foods it should be easy to minimize or eliminate overall soy consumption.
[caption id="attachment_12051" align="alignright" width="280"] More rest is best when it comes to improving testosterone levels, decreasing stress and making gains.[/caption]
Verdict: Sleep deprivation can negatively impact testosterone levels.
This OCD practice came about from the theory that there's a universal sleep requirement, 8 hours, regardless of age, gender, bodyweight, training history, etc. Followers of this ritual believe that if you sleep any less, then your gains will be compromised due to decreased testosterone levels, decreased muscle protein synthesis and fatigue.
This audience also typically believes more is better; 8 hours is their recommended minimum but if you can sleep 10 hours that's even better because it just means you're creating an even greater anabolic environment for yourself. Let's examine the research:
Bottom Line: The average muscle head should aim for 7 to 9 hours of sleep per night. If you cannot obtain all this sleep in one session consider incorporating a nap if your schedule allows it. Minimize your use of artificial sleep aids, maintain a healthy weight, and practice healthy sleep hygiene so that your sleep efficiency remains high. Overall, sleep deprivation seems to negatively impact test levels and quality of life more so than oversleeping.
Editor's note: If you're worried about decreased testosterone levels due to lack of sleep, stress or age, try supplementing with MTS Barracuda. Barracuda is the most complete and well-dosed testosterone booster and libido enhancer on the market.
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