April 2024
Research
Diet Johns Hopkins Medicine - Protein Content of Common Foods
Summary Edamame is a good snack option Beans and nuts should continue to be used for lunch and dinner Quinoa is a good rice alternative Cottage cheese and greek yogurt are best dairy options Supplements Harvard T.H. Chan School of Public Health - Workout Supplements
Through trial and error, I’ve found that the most effective pre/intra workout supplements are: Creatine HCL, 1500mg Guarana extract (or caffeine anhydrous), 200mg Electrolytes
For nutritional supplementation, I use: Multivitamin Fish oil 30g pea protein, mixed into cold water
Creatine What kind to take Still working on HCL versus monohydrate research. How much to take Based on the following studies and articles, I landed on the following philosophy for creatine consumption: take routine, moderate dose daily, separate from caffeine intake by several hours and lots of water.
References: Alcohol consumption is associated with reduced creatine levels in the hippocampus of older adults Is It Safe to Drink Alcohol While Taking Creatine? A Sports Dietitian Explains Strength 5/3/1 Philosophy for Beginners
Summary 5/3/1 sets of 1-5 reps @ 80-95% 1RM Hypertrophy Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods
In summary, foundations for individuals seeking to maximize muscle growth should be hypertrophy-oriented RT consisting of multiple sets (3-6) of 6-12 repetitions with short rest intervals (60s) and moderate intensity of effort (60−80% 1RM) with subsequent increases in training volume (12–28 sets/muscle/week) [20]
To maintain high time-efficiency of training and when time limitations exist, the use of agonist–antagonist, upper–lower body supersets, drop sets, sarcoplasm stimulating training (SST), and cluster sets may provide an advantage to the traditional approach.
Furthermore, the employment of fast but controlled tempo of the eccentric phase (~2 s) and supplementation of high-load RT with low-load RT under blood flow restriction (BFR) may allow for high time-efficiency of training and prevent excessively long training sessions.
Summary 3-6 sets of 6-12 reps @ 60−80% 1RM Fast but controlled (~2s) eccentric movements Target 60s rest and 12-28 sets/muscle/week (train each muscle group 2-3 times per week)