I have been listening to running and health influencers, podcast and so on, but you have taught me new, important points in several of your videos. I am new here, and I am glad you are making these wonderful contents! Thank you.
Can you cite the study saying it's more beneficial to distribute your protein intake throughout the day as compared to just taking it in one go? I think even in muscle hypertrophy the time of protein intake is really not significant as long as you take it within the day.
Recommend Renaissance Periodization here on RUclips. Guys is a professor of sports science and a competing body builder. Good stuff. If I remember correctly the "optimum" is about every four hours, and preferably directly after exercise. But as you say, the most important thing is getting it in. The difference is fairly small.
I would second this request. I’ve also read that the 4-hr timing interval is for processed protein (whey or casein powder) and that real sources of protein (steak, chicken, fish, etc) can be spread much further out and still stimulate muscle protein synthesis.
Steve- I just found I am vitamin D deficient (16ng/Ml). Do runners who correct vitamin D deficiency notice performance or recovery improvements? Thanks!
@@willyengland I had a blood test done. I recovery poorly from training, have muscle fasciculations, etc. I am also older (61) so that could explain some of the recovery issues. I've been on a therapeutic level of D for about a week now.
@@ethersEnjoy... three good writeups/papers on the topic. pmc.ncbi.nlm.nih.gov/articles/PMC7071499/#:~:text=In%20relation%20to%20VITD%20supplementation,fracture%20%5B6%2C12%5D. pmc.ncbi.nlm.nih.gov/articles/PMC3497950/#:~:text=Physiologically%2C%20these%20deficient%20states%20produce,risk%20of%20chronic%20musculoskeletal%20pain.&text=It%20is%20important%20to%20note,effects%20of%20vitamin%20D%20deficiency.&text=Type%20II%20muscle%20fibers%20are,athletic%20performance%20and%20fall%20avoidance.&text=With%20vitamin%20D%20deficiency%2C%20atrophy,with%20fatty%20infiltration%20and%20fibrosis.&text=Clinically%2C%20lower%20levels%20of%2025,muscles%20on%20magnetic%20resonance%20imaging.&text=It%20is%20not%20known%20whether,seen%20in%20type%20II%20fibers.&text=Additionally%2C%20reversal%20of%20type%20II,with%20appropriate%20vitamin%20D%20supplementation.&text=Supplementation%20with%20doses%20%3C%20600%20IU,/mL%20(Figure%203). pmc.ncbi.nlm.nih.gov/articles/PMC10768611/#:~:text=The%20benefits%20of%20vitamin%20D,outcomes%20such%20as%20injury%20prevention.
Thank you for your knowledge sharing. I would love to know your experiences with different athletes varied recovery times and the response variation for a given stimuli between varying different athletes. I think that would be a really interesting and eye opening topic for your followers.
Great info. RUclips suggested it as a "watch again" video so I did, and this time I took notes.
Glad it was helpful!
I have been listening to running and health influencers, podcast and so on, but you have taught me new, important points in several of your videos. I am new here, and I am glad you are making these wonderful contents! Thank you.
He makes it simple and stress free . . .
Thank you Steve! This will find a nice spot amongst the fitness/exercise section of my audio files.
Can you cite the study saying it's more beneficial to distribute your protein intake throughout the day as compared to just taking it in one go? I think even in muscle hypertrophy the time of protein intake is really not significant as long as you take it within the day.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
This review quotes 5 such studies (referenced as 38 through 42 in the review).
Recommend Renaissance Periodization here on RUclips. Guys is a professor of sports science and a competing body builder. Good stuff.
If I remember correctly the "optimum" is about every four hours, and preferably directly after exercise. But as you say, the most important thing is getting it in. The difference is fairly small.
I would second this request. I’ve also read that the 4-hr timing interval is for processed protein (whey or casein powder) and that real sources of protein (steak, chicken, fish, etc) can be spread much further out and still stimulate muscle protein synthesis.
Steve- I just found I am vitamin D deficient (16ng/Ml). Do runners who correct vitamin D deficiency notice performance or recovery improvements? Thanks!
How did you find out? Did you have symptoms?
Basically all vitamin deficiencies affect training in some way.
@@willyengland I had a blood test done. I recovery poorly from training, have muscle fasciculations, etc. I am also older (61) so that could explain some of the recovery issues. I've been on a therapeutic level of D for about a week now.
@@ethersEnjoy... three good writeups/papers on the topic. pmc.ncbi.nlm.nih.gov/articles/PMC7071499/#:~:text=In%20relation%20to%20VITD%20supplementation,fracture%20%5B6%2C12%5D.
pmc.ncbi.nlm.nih.gov/articles/PMC3497950/#:~:text=Physiologically%2C%20these%20deficient%20states%20produce,risk%20of%20chronic%20musculoskeletal%20pain.&text=It%20is%20important%20to%20note,effects%20of%20vitamin%20D%20deficiency.&text=Type%20II%20muscle%20fibers%20are,athletic%20performance%20and%20fall%20avoidance.&text=With%20vitamin%20D%20deficiency%2C%20atrophy,with%20fatty%20infiltration%20and%20fibrosis.&text=Clinically%2C%20lower%20levels%20of%2025,muscles%20on%20magnetic%20resonance%20imaging.&text=It%20is%20not%20known%20whether,seen%20in%20type%20II%20fibers.&text=Additionally%2C%20reversal%20of%20type%20II,with%20appropriate%20vitamin%20D%20supplementation.&text=Supplementation%20with%20doses%20%3C%20600%20IU,/mL%20(Figure%203).
pmc.ncbi.nlm.nih.gov/articles/PMC10768611/#:~:text=The%20benefits%20of%20vitamin%20D,outcomes%20such%20as%20injury%20prevention.
Thank you for your knowledge sharing. I would love to know your experiences with different athletes varied recovery times and the response variation for a given stimuli between varying different athletes. I think that would be a really interesting and eye opening topic for your followers.