|
Tut, tut… WHAT?!
Slowing down the tempo of weight lifting, known as time under tension (TUT), can increase muscle gain by engaging muscles for a longer duration during each repetition. This stimulates muscle fibers more effectively and promotes hypertrophy, or muscle growth. It also enhances muscle control and can reduce reliance on momentum, leading to more targeted and effective workouts. SLOW, CONTROLLED reps lead to greater strength and MORE MUSCLE!!
0 Comments
By Brenden Nichols
Daily protein requirements vary depending on the activity level and goals of an individual. Protein, as the name suggests, is of prime importance. Unlike carbs and fats, which the body can maintain consistent levels, it is difficult for the body to maintain a consistent amino acid pool without eating it. I will discuss how much protein is required in the diet, why it is required, and how I get that much in my diet. Different sources will tell you varying amounts of protein requirements for the same individual. According to Hatfield (2017) “the recommended minimum protein intake for sedentary, generally healthy adults is 0.8 g of protein per kg of body mass” (p. 557). Also according to Hatfield “while these recommendations may be adequate for protein turn-over requirements, research has suggested that higher amounts of protein in the diet may be vital” (p. 557). I find that with intense training, I prefer 1.2-1.5g per pound of body weight because this keeps me satisfied and Jim Stoppani, PhD recommends this amount in his workout programs. I’m safe in doing this amount because “within reason, higher protein intakes appear to have no negative consequences” (Hatfield, p. 557). This amount is recommended because “without adequate daily amino acid intake, small daily losses from amino acid breakdown will eventually put us in a net negative protein balance” (Hatfield, p. 556). A net negative protein balance leads to muscle breakdown which is known as atrophy. This can be detrimental to your health and will lead to physical weakness. Protein is used to make everything in the body from contractile proteins to enzymes and hormones (Hatfield, 2017, p. 556). I strive for 1.5g protein per pound of body weight which, for me at 200 pounds, calculates out to 300g per day. I don’t usually hit that goal but I aim high for that reason. I find that keeping protein bars and premade protein shakes helps me to get to this goal because I grab for these when I’m hungry. I also have come to the conclusion based on my own trial and error that protein keeps me full longer. I eat a lot of meat, eggs, and other sources of protein and keep them readily available for when I’m hungry. Hatfield, F. C. (2017). Fitness: The complete guide (9th ed.). Carpinteria, California: International Sports Science Association. |
RSS Feed
