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If you are weight lifting to build muscle strength, according to a 2012 study, "Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training," published in the Journal of the International Society of Sports Nutrition, timing and type of protein makes a difference in MPS: Maximal Protein Synthesis. In ...


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The regular advice is "protein shake ASAP after workout", but I'm wondering where this is coming from. As a guy who has a financial interest in the supplement industry, I can tell you where you're getting that message from: supplement manufactures and retailers. The idea is to make you think that unless you consume a given product you won't be ...


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Your reliance on "going for some runs at night" makes me think you're not focusing on diet and nutrition. Track your calories, drop most of the carbs, stength train, get a physical sport/hobby, and up the protein. It's a lot of life modifications but it's the only long term path I know of that works. Welcome to getting older.


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Insulin causes fat cells to store free floating fat from the blood. Unless you have an endocrine disorder, you will become more insulin sensitive the lower your bodyfat goes. Going from 25% body fat to 20% is fairly straightforward. Going from 10% to 5% is much harder. Your body is trying to store every last nugget of energy at lower bf levels. You can ...


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Zoomed out a bit, I'd look at the other 23 hours a day and realize that your 14 minute/mile walk (while certainly better than nothing) isn't really going to have a huge dent on your daily caloric intake. Additionally, a sugar laced mound of carbohydrates doesn't really fit into a solid nutrition plan on a daily basis. That bun, because of the sugar and ...


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I would suggest maintaining a healthy diet and doing some plyometrics in addition to your running. When I began to do plyometrics before competing in track meets, I started to see pretty significant results considering the short amount of time needed for plyometrics. It's also a great way to stretch before physical activity so you're less injury prone. I ...


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As you noted, you are not consuming enough protein. You only have one real source a day being the meat at lunch), with small amounts coming from the nuts at dinner or dairy at breakfast. That being said, having large amounts of protein is not enough to build or maintain muscles on its own... you need calories for that. And when you're dieting, you don't ...



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