➡️ Post Workout Recovery: Glycogen + Protein Rebuild 💪
When you combine protein and carbohydrates after a workout, you’re giving your body the two essential resources it needs to repair, rebuild, and return stronger.
#postworkout #protein #carbs #energy #glycogen #workout #exercise #cortisol #aminoacids #muscleproteinsynthesis #musclegain #musclegrowth #onlinecoach #personaltrainer
Sleep as the Hidden Anabolic Window 🪟💪
Sleep is an essential part of muscle repair and recovery especially the quality of sleep!
🧬 Growth Hormone Release Peaks During Deep Sleep
🌙 Muscle Protein Synthesis Happens Overnight
💪 Testosterone & Recovery Synergy
🧠 Cortisol Regulation
#sleep #anabolicwindow #growth #growthhormone #musclegain #muscleproteinsynthesis #testosterone #cortisol #onlinecoach #personaltrainer
Muscle Frequency and Muscle Protein Synthesis 🥗🔄
It’s important to understand muscle protein synthesis (MPS) and meal frequency when the goal is hypertrophy and long-term muscle gain.
🍗 MPS is Triggered, Then Refractory
🍣 Optimal Meal Spacing is ~3–5 Hours
🍖 Protein Dose per Meal Matters
#musclegrowth #musclefrequency #proteintake #muscleproteinsynthesis #hypertrophy #meals #nutrition #diet #onlinecoach #personaltrainer
🥑 Omega 3 and Muscle Protein Synthesis 💪
Understanding the link between omega-3 fatty acids and muscle protein synthesis (MPS) matters because it can be the difference between just eating enough protein and actually maximizing the muscle-building effect of that protein.
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💪 Improves Muscle Sensitivity to Protein
🔥 Reduces Muscle Inflammation
👴 Supports Older Lifters and Those in Recovery
#omega3 #fattyacids #muscleproteinsynthesis #nutrition #diet #onlinecoach #personaltrainer
Protein Timing Myths Debunked - Alan Aragon on Huberman
❌ Why Skipping Meals Slow Progress
Skipping meals may seem harmless or even helpful for fat loss but when your goal is muscle growth, strength, or improved performance, it can significantly hold you back.
💪 Reduced Muscle Protein Synthesis (MPS)
⚡️ Lower Energy and Performance in Workouts
🏋️ Increased Muscle Breakdown (Catabolism)
#skipmeals #mealplanning #slowprogress #strength #growth #performance #muscleproteinsynthesis #calorie #macros #onlinecoach #personaltrainer
📊 Meal Frequency for Muscle Growth 🥗
Understanding meal frequency for muscle gain and growth is important because how often you eat can significantly influence your body’s ability to build and repair muscle tissue.
1️⃣ Supports Consistent Muscle Protein Synthesis (MPS)
2️⃣ Improves Nutrient Absorption and Utilization
3️⃣ Helps Maintain Energy Levels for Performance
#mealfrequency #musclegrowth #muscletissue #muscleproteinsynthesis #personaltrainer #onlinecoach #onlinepersonaltraining
What is Leucine and How it Effects Muscle Growth 🔺
▶️ Triggers Muscle Protein Synthesis (MPS)
🛜 Acts as an Anabolic Signal
🍗 Enhances the Effectiveness of Protein Intake
🏋️ Supports Muscle Maintenance in a Caloric Deficit
#musclegain #musclegrowth #leucine #aminoacids #anabolic #proteinintake #caloriedeficit #fatloss #muscleproteinsynthesis #onlinecoach #onlinepersonaltrainer #personaltrainer
Whey 🆚 Casein Protein for Muscle Gain
Understanding the differences between whey and casein protein matters because it allows you to optimize your nutrition strategy based on your training goals, lifestyle, and recovery needs.
💨 Digestion Speed
💪 Muscle Protein Synthesis (MPS)
🥦 Amino Acid Profile
#whey #casein #musclegain #musclegrowth #digestion #muscleproteinsynthesis #aminoacids #bcaa #timing #satiety #fatloss #onlinecoach #onlinepersonaltrainer #personaltrainer
Nighttime Nutrition for Muscle Recovery 🌙💪
During sleep, your body goes several hours without food. Without proper nighttime nutrition, muscle protein breakdown can exceed protein synthesis, slowing muscle growth.
1️⃣ Slow-Digesting Protein for Overnight Muscle Repair
2️⃣ Magnesium & Zinc for Deeper Sleep and Recovery
3️⃣ Carbohydrates to Lower Cortisol & Improve Sleep
#nighttime #nutrition #musclerecovery #sleep #muscleproteinsynthesis #musclegain #healthyfats #onlinecoach #onlinepersonaltrainer
🥗 Meal Frequency and Metabolism 🔥
Meal frequency is important for meal planning and metabolism management because it can influence muscle growth, energy balance, and overall performance.
⚡️ Meal Frequency and Energy Balance
🍗 Muscle Protein Synthesis (MPS)
🎛️ Appetite Control and Satiety
🔥 Impact on Metabolic Rate
#mealfrequency #metabolism #mealplanning #musclegrowth #energybalance #performance #muscleproteinsynthesis #metabolicrate #onlinecoach #onlinepersonaltrainer
💪 How Different Types of Fats Influence Muscle Growth
Found in foods like olive oil, avocados, and nuts, monounsaturated fats help reduce inflammation, support heart health, and optimize hormone production, all of which contribute to better muscle recovery and growth.
#musclegain #musclegrowth #fats #healthyfats #saturatedfat #monounsaturatedfat #polyunsaturatedfats #transfats #dietaryfat #hormone #muscleproteinsynthesis #onlinecoach #onlinepersonaltrainer
The Science Behind Muscle Protein Synthesis 🧬🔬
🔎 Definition of Muscle Protein Synthesis
🥗 The Role of Amino Acids
💪 Stimuli for MPS
#musclegain #muscleproteinsynthesis #aminoacids #nutrition #weightlifting #strengthtraining #timing #frequency #caloricsurplus #recovery #onlinecoach #onlinepersonaltrainer
Optimal Protein Intake Per Meal 🥩
Optimal protein intake is crucial for muscle growth and overall health for several reasons.
🍽️ Aim for 20-40g of Protein Per Meal
🍳 Leucine Threshold
🍗 Protein Quality Matters
🗓️ Space Protein Intake Throughout the Day
🎯 Consider Body Weight & Goals
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#protein #proteinintake #musclegrowth #overallhealth #muscleproteinsynthesis #leucine #aminoacids #musclebuilding #workoutintensity #onlinecoach #onlinepersonaltrainer
Hydration on Muscle Protein Synthesis 💧💪🏼
Hydration influences muscle protein synthesis (MPS) due to several physiological and cellular mechanisms that are essential for muscle repair and growth.
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🧬 Cellular Hydration and MPS
🍎 Nutrient Transport Efficiency
🔄 Metabolic Function and MPS
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#hydration #muscleproteinsynthesis #musclerepair #musclegrowth #nutrition #metabolism #recovery #protein #personaltrainer #onlinecoach #onlinefitnesscoach
🥩⏰ Meal Frequency for Muscle Gain:
Should Eat Every 3 Hours for Muscle Gain
Meal frequency refers to how often you eat throughout the day, or the number of meals and snacks consumed over a 24-hour period.
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1️⃣ Personalized Approach
2️⃣ Maintaining Muscle Protein Synthesis
3️⃣ Appetite Control
4️⃣ Optimized Energy Levels
5️⃣ Total Caloric and Nutrient Intake Still Matters Most
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#mealfrequency #nutrition #calorie #macro #muscleproteinsynthesis #appetite #energylevels #caloricintake #onlinecoach
📈 How Protein Plays an Important Role in Muscle Gain 💪
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#protein #proteinsources #musclegain #musclerepair #musclegrowth #muscleproteinsynthesis #aminoacids #recovery #onlinecoach #onlinepersonaltrainer
SLEEP QUALITY AND MUSCLE REPAIR 🥱💪
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👍 Keep these points in mind when it comes to sleep benefiting muscle repair and growth
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#musclegrowth #musclerepair #sleepquality #hormone #muscleproteinsynthesis #tissuerepair #inflammation #weightlifting #onlinecoach #onlinepersonaltrainer
💪 THE SCIENCE OF HYPERTROPHY 🧬
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👉 Hypertrophy refers to the increase in size of skeletal muscle fibers response, such as resistance training, hormonal factors, and nutrition.
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#hypertrophy #hypertrophytraining #science #weightlifting #strengthtraining #musclefiber #musclegrowth #muscleproteinsynthesis
