ISSN Research Review

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The Solution

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Cliff Notes:

  • The dieting study where people diet 7 days a week compared to 5 days a week with 2 refeeds was pretty common. Most people don’t realize that improving leptin, t3, and hormonal levels can increase fat loss and raise metabolism for brief periods of time.
  • 600mg of caffeine for a 220lb athlete is considered safe too. I am sure the stim heads will love that.
  • NSAIDs can lower hypertrophy and slow down the speed of recovery
  • 3.2g leucine on HIIT and little to no improvement found in performance/recovery
  • 25/50/75g carbs intra-workout and amount of performance enhancement.
  • 75g saw a reduction of performance
  • 25/50g saw a slight improvement in performance
** Study switched to IV of carbs to performance and there was no improvement in performance
– Glycogen does not deplete enough to enhance performance
** Plant-based protein information
Short term (Plant Protein blend) are just as effective as whey
Intermittent Fasting has no enhancement to fat loss or muscle gain outside of establishing a deficit

  • It is a common tool to help eat in a window but does not maximize muscle protein synthesis

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