Over 40? Eat more protein

Being physically strong it’s paramount for a healthy living. Keeping or improving muscle mass and avoiding sarcopenia has a strong influence on length and quality of life, but it’s quite common to start losing muscle and gain fat after 40, even with an active life.The solution? Easy: eat more protein (and possibly lift weights). The ideal amount of protein in a healthy diet should be in the range of 1.5 to 2 grams per kilo of lean body mass per day, and that means for a 80 kg man approximately 150 g of proteins. That translates in 700 grams of meat per day, but it’s not just meat: eggs, dairy… Read More

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High intensity training: build strength and muscles

If you are on a low carb diet, you need to adapt your training at the gym to avoid loosing time without any improvement. Forget hypertrophy, you need to work out to promote hyperplasia! Now, I know that you know it, but let’s just spend a minute explaining the basis of exercise. The most powerful fuel for our muscles is ATP, it’s like the nitro for a drag racing engine: it’s great and explosive, but it lasts only for a few seconds, because we only store a little in our muscles and we can’t produce it fast enough to replenish it while exercising. A 100 metres sprinter runs almost entirely… Read More

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