The actual size of your muscle comes down to a simple equation called “protein turnover,” which is the sum of muscle breakdown and synthesis. When you deprive your body of dietary protein and stop providing a weight-bearing stimulus, you have a negative protein balance, leading to the breakdown of muscle (1).
An increasing number of athletes are choosing plant-based nutrition to fuel their bodies. Their reasons can range from health concerns to taste preference. A few athletes even choose a vegetarian diet for performance, considering it a “cleaner” way to fuel their workouts.
If you’re a runner limiting your protein intake, you may be limiting your performance. A high-protein diet isn’t just for athletes who lift weights. The goal for the majority of runners is to improve running performance, whether by total distance or by time. During the recovery phase after a run, consuming the right nutrients is necessary for quicker recovery and performance gains.
For years, there has been a stigma associating a high protein intake with muscle building and athletic performance. While many sports nutritionists today would agree that optimal protein intake is of prime importance, the fact is that more protein in the diet does not necessarily mean you will build more muscle or see results at a faster rate.
Getting a good amount of protein, like the protein found in IsaPro®, after a hard training session is the first step to faster muscle recovery. Did you know that your body has an elevated demand for protein a full 48 hours post-workout?
We get it. You love IsaLean Pro and IsaPro, but you can’t just rely just on our delicious shakes as your sole source of muscle-building, recovery-boosting protein. You need to combine these products with other protein- and nutrient-rich foods as part of balanced diet. We are often asked what athletes should do for other meals and which foods they should be consuming on a regular basis. Here’s our advice on how to start: First and foremost, you should understand how many total calories
We often hear some bold claims about how much muscle people are able to build in a short period of time. Those who are new to weight training are often confused about what to expect in terms of building muscle. The amount of muscle someone can build is determined by many factors including weight, age, gender, and overall fitness goals. It is important for athletes and gym goers to understand that building muscle takes time and is a process that needs constant attention. People often confuse
Wondering how you can increase muscle gains from hard work in the gym? Have a shake and go to bed. This is what researchers from the Netherlands found after investigating protein consumption and sleep. They found that a 28-gram protein shake before bed substantially increased muscle and strength in comparison to a placebo drink (1). Sleep is a time most people don’t think of as the window to take advantage of recovery and rebuilding from hard training. In fact, during sleep protein synthesis
Every time you step on the field, on the track, or in the gym, you’re at risk for injury. Injuries could mean time off from training, loss of progress, as well as the potential loss of hard-earned muscle. Luckily, scientific studies have found that some effective solutions do exist to protect against injuries and don’t interfere with the recovery process. That solution is something often overlooked… optimal nutrition (1). Common knee injuries like ACL tears and breaks could
As delicious as it might sound, chocolate milk alone can’t replace supplementing with whey protein for athletic recovery. In a new study, researchers found chocolate milk did not enhance muscle hypertrophy following three months of weight training (1). Published in the Journal of Applied Physiology, Nutrition and Metabolism, Cameron Mitchell and colleagues tested the effects of daily consumption of approximately two cups of chocolate milk versus a placebo with a normal diet on muscle building