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Making and correcting entries General considerations Where possible, utilize grams. Metric units are easier for conversions and calculating serving sizes. Furthermore, MFP lists nutrients in grams and milligrams, so basing yourself on grams just gives an overall better picture of what you're getting. If the values for a certain nutrient are unknown, leave ...


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How important is nutrient or meal timing? Under most circumstances and in the grand scheme of things, it's not critical. Of far greater importance is hitting your calorie, macro- and micro-nutrient needs over the course of the day. After that, consistency and commitment should be applied to an appropriate workout plan that suits your performance and/or body ...


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First lets set aside that you haven't shared your goals and have in mind that a pre-workout whey protein shake can't fix general poor or low protein diet. The important part for me here is that you are working out early in the morning, after not having consumed any protein (or food) for a long period of time. Your insulin levels are low, cortisol is high - ...


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There's nothing in particular regarding the timing of your protein consumption that will make any significant difference according to our current understanding. Keep in mind however, that some people experience minor gastric distress from whey protein and this could interfere with training. (Farts. I'm talking about farts.)


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TDEE stands for Total Daily Energy Expendature. There are 2 questions here. Why do you need to eat more than normal to pack on muscle? Why can't you use carbohydrates only? Question 1 If you eat at your TDEE level you should not put on or lose any weight provided you don't change your daily activities drastically. To efficiently gain muscle you need to ...


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So you can be strong. If you only eat enough calories to replace what you burn through exercise your body will not have the extra energy it needs to build muscle mass.


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The premise for this notion is based upon glycogen depletion. Replenishing glycogen allows the body to recover better and start working on muscle repair, however, You would need to work out for a few hours to consider that your glycogen might have been depleted. Assuming your friend is an athlete like you claim he probably trains for hours at a time and ...


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What your friend is referring to is commonly called the "Golden hour" or the "Golden Window". It is also dependent on the type of exercise that you are doing. Many studies have shown that for endurance exercisers that have a need to replace glycogen in both muscles and body storage, that sooner is better, as the body is primed to deliver glycogen to the ...



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