Muscle Protein Synthesis💪🏼 (MPS) & Muscle Protein Breakdown 😵(MPB): Why you should care and What you can do about it (Skip to the end if you're not arsed with why 🤙🏼) MPS-MPB = Net muscle protein balance. If MPB exceeds MPS = Negative protein
balance (Protein loss). If MPS exceeds MPB = Positive protein balance (Protein gain). Loss of myofibrillar proteins (Actin, myosin) = decreased muscle mass and strength.
MPS decreases in an energy deficit (dieting) which can lead to negative net protein balance and muscle loss. So you're probably wondering
WHAT THE FUCK DOES THIS MEAN FOR ME??🤷♂️
Keep your protein intake high when trying to lose weight around 2g/kg. If you are 100kg aim to eat 200g protein etc. Unless you have an interest in nutrition you don't have to worry about things like this as I will take care of it for you and give you a plan that's easy to understand and stick to 🙂#muscleprotein#muscleproteinsynthesis#muscleproteinbreakdown#musclegain#fatloss#dietplan#nutritionist#performance#supplements#protein#proteinshake#gymtips#sportsnutrition#takingtheconfusionfromnutrition#irishnutrition
An article about Jamie Vardy's Outlandish Pre Game nutrition has popped up again. The article is from 2016 but seems to have resurfaced (I don't know how true this is but let's take it as true for now). It's definitely not a typical routine for a professional sports person but is there method to his madness?! Let's take a look.
Pre Game: 3 Cans Of Redbull and A Double Espresso. What's the common theme here? CAFFEINE! Caffeine has been proven for more than 50 years as a supplement for improving performance. Caffeine is a stimulatory compound and has been proven countless times to improve performance in both endurance and strength based activity. 3mg/kg appears to be the optimal dose however studies have proven its worth for 2-9mg/kg.
Redbull = 75mg Caffeine
Espresso = 77mg Caffeine
3 Redbull & A double espresso = 379mg Caffeine.
Vardy Weighs Approximately 76Kg. His Caffeinated pre Game ritual leaves him at 5mg/Kg which has been proven to be an acceptable(upper limit) rage for improving performance.
Why he chooses this approach over a caffeine Pill or one drink with a 379mg dose of caffeine is strange but may be down to preference or superstition.
In relation to the alcohol the night before the game, I definitely wouldn't recommend it! Alcohol can interfere with a restful nights sleep, reduce Muscle protein Synthesis and increase injury Risk 🤕
all the colour! 🍊🍑🍎🍏 this omlette is UNREAAAAAAAL 😍 Im all about that micronutrient life at the minute. Tomatoes and spring onion never tasted so good, topped with pink himalayan salt and sweet paprika. 👌 .
I'm enjoying all the healthy foods I've been craving while trying to stick to my 1700 calorie allowance before I get to work with Gerard to set our new plan in action.... strong and healthy is always the goal 💪😊
I really like this from @syattfitness . The amount of people who cannot or do not know how to read a label.
So a few things to get used to reading.
A) How many servings or a typical serving size of the product. Just because it's packaged in a way that you think it's a serving does not necessarily mean it is. (I.e microwavable rice looks like a serving but it's actually two)
B) How many calories per serving. Calories per serving is vitally important especially for high calorie products. Take peanut butter for example. The difference between two spoonfuls and four is quite substantial, so know your calories.
C) Another one I would add in is the ingredients list. While I wouldn't expect people to know every ingredient on a list, as a general rule the more ingredients, the more processed a food, so be mindful of this and watch out. Some foods seem harmless but on the contrary can be counterproductive towards your goals.
Hope this helps you
Get along to @gns_fitness_ Leixlip this evening guys, our good friend Stephen has started up @cleancuisinefitnessfood and the food is awesome, really good high quality macro friendly meals here to make your life easier. Give their page a follow and watch these guys explode into the scene in the coming months 💪💪💪 #nutrition#cleancuisine#gnsfitness#irishfitfam#irishnutrition#goals