Muscle Maina

13/04/2019

PROTEIN DISTRIBUTION MATTERS! ✋🏻

With recent advances in our understanding of physiology we have found that meal frequency doesn’t really matter for fat loss and that there really isn’t such a thing as the ‘post workout anabolic window.’ Couple that with the rise in popularity of intermittent fasting and this has led many people to throw the baby out with the bath water and claim nutrient distribution doesn’t matter at all! ❌

Based on our understanding of protein metabolism, distribution does matter. This figure is from The Complete Contest Prep Guide (link below) where we took a deep dive on protein metabolism to maximize anabolism. The anabolic response to protein is not linear, there is a threshold to initiate the response and there is a cap. The threshold is approx ~20g (depending upon the quality of the source... also discussed in the book) with a cap around 40g (also dependent on quality of the protein). So if you eat 200g of protein per day but you have it all in one meal, you aren’t ‘wasting it’ or not ‘absorbing it’ but you are only getting an anabolic response from the first 40g whereas the last 160g ain’t doing much for anabolism in muscle. Contrast that with someone consuming 5 meals of 40g of protein per day that triggers 5 maximal anabolic responses, that person is likely to gain more muscle than the person who shoves all their protein into 1 or 2 meals. 💪🏻

Keep in mind some will hear this and think it means we should have 10 meals per day of 40g protein. No. You can still saturate the system with the ‘muscle full’ or ‘refractory’ effect which renders muscle insensitive to the anabolic response to protein for a period of time. More isn’t better, less isn’t better, better is better. So what’s best? We aren’t completely sure at the moment but it looks like 3-5 meals of 30-40g of high quality protein will maximize this response for MOST people. People with more lean body mass may need more and people who eat poorer quality sources of protein may need more. If you are a competitor or just want to learn how to completely maximize body comp & muscle while losing maximum fat make sure you pick up The Complete Contest Prep Guide by clicking the link:

https://biolaynestore.com/collections/accessories

01/05/2017

"The cold never bothered me anyway"

Rise or shine, this winter I'm battling against the weather to push to new limits!

11/04/2017

We all are searching for that lean body with confidence to shine. Here are some fundamental tips to follow

1. Energy out over energy in

Surplus of energy from food or not being active can lead to excess weight to be put on. Without proper exercise and nutrition, this weight is largely fat.

2. Remove unhealthy food

Skip the fried foods, soft drinks and sugar. These are empty calories that is sabotaging your goals and health. Unhealthy food will cause disease, make you lethargic and not fill you up.

3. Eat for nutrition

Maintaining a healthy body requires giving proper vitamins, minerals and nutrients. Do this by eating whole food including plenty of vegetables.

4. Drink water

Commonly mistaking hunger for thirst, water can assist you feel full. Water is used to facilitate metabolic reactions and deliver nutrients around the body.

5. Exercise more

Cardio is the basic of increasing energy out but the best is High Intensity Interval Training and resistant training. Increasing muscle stimulation through intense workouts has a longer energy burning after you stop compared to normal cardio.

15/01/2017

Jamie is leading the revolution to fight for better quality of life.

Big companies are ruining our food with chemicals and processed foods in the name of profit. Let us teach ourselves and the next generation how to eat & live healthy! 🍎🍌🍉

10/01/2017

COFFEE ADDICTION: Yes, you can get addicted to caffeine, as much as you can get a sugar or drug addiction.

Addiction is typically formed by the release of pleasure chemicals known as "DOPAMINE". When released, dopamine gives a sense of happiness, causing you to want this sensation. As sugar releases dopamine when eaten, so does caffeine but with a false report.

Caffeine stimulates a production of adrenal hormones and neurotransmitters throughout the body. Some hormones released are adrenalin, cortisol (stress) and dopamine. This tells the body to increase energy levels through insulin. Cells and muscles get depleted of their stored energy, so after the coffee effect wears off, your body is in a much worse shape then before.

Symptoms of coffee addiction are lack of focus, low motivation, insomnia, depression, anxiety, irregular heart beat and sleepiness.

Share for more about coffee effects and beating coffee addiction.

10/01/2017

Coffee facts: The three main stimulants that cause you to rush to get a latte in the morning are: Caffeine, theophylline & theobromine.

Caffiene and theobromine have similar effects, causing the burst in energy and short-term benefits, but come with many long-term side effects. Theophylline is the chemical causing the disturbance in sleep pattern.

Share for more facts about coffee that you were not aware of

23/11/2016

Sugar is the cause of most preventable diseases, causing CVD, mental issues and metabolism issues.

We can control our health if we control our sugar intake!

13/09/2016

For anyone trying to lose fat, building muscle, creating a healthier lifestyle and prevent nutrition related diseases:

Every body is different, being comprised of different habits, genetics, tolerances and preferences, so don't follow a diet designed for another.

There are many diets and body types out that can confuse you. Spend some quality time assessing yourself, select a body type that suits you and stick to it.

Persistence is the key to successfully achieving goals. Ups and downs, don't let it deter you from your long term objective. Listen to Dr. Oz for a snippet of possible bodies and for more types of diets, comment below.

FOX 4 is on Instagram - https://instagram.com/fox4news/ FOX 4 News is a FOX-owned station serving Dallas-Fort Worth and all of North Texas.

15/07/2016

Taking time off to mentally refocus. Your body can not live on daily stresses and requires times of rest, both physically and mentally. Doing so will restore balance and improve health all round.

20/06/2016

Sugar cravings #1

Sugar is part of the carbohydrate macronutrient family and is vital for life. Only small amounts is actually needed for brain function and body function, the rest being used for little boost of energy and excess being converted into fat.

Modern day food industry manufacture packaged food that has high sugars in them, coming from various sources such as corn syrup, glucose, starch additives, emulsifiers, sorbitol, and other additives. These causes an abundance of sugar, especially with modern food culture of quick & easy meals.

Short term effects make you feel happier, releasing dopamine in the brain, making you more energetic. Long term effects increase blood pressure, increase insulin resistance and lead to sugar addiction, thus eventually obesity.

There are many ways an individual can take to reduce sugar cravings and be healthier. One aspect of sugar craving stems from the adrenal gland sending messages in order to get more nutrients through food. To combat this, it is recommended to increase potassium intake which has shown to reduce sugar cravings.

Implementing darky leafy vegetables, avocados and mushrooms can increase potassium intake and provide a better alternative of nutrient rich food for your body. For those who are aiming for a health life, replace your process foods with whole foods and avoid the quick and easy meals. Persistence is key!

MAINA LIFE

19/06/2016

What does health & fitness really mean to you?

Many people follow the trends of new diets, exercises, routines and lifestyles for various reasons. Looking like the model in the magazine, to get a body like the kardashins, to pick up, to be admired. These are all motivational goals but should not be our overall focus.

Instead, direct the attention of obtaining overall health. The best way to do this... knowing yourself. Yes, everyone is unique and one size does not fit all. Your friends, role-models and neighbours all respond differently to different food, exercise and events. In order to be successful in achieving your goals, you must understand your body.

Begin exploring yourself with these few questions... Which foods are you allergic too, causing bloating, reduces energy or causing pain? Are you sleeping enough? Is your body overly stressed? What are your trigger foods? ... If you have any inquires, feel free to message for support and I will guide you into self-acquisition.

MAINA LIFE

12/06/2016

Sometimes it's not our bodies that hold us back, but our minds. The illusion of limits are set psychologically through past results and nay-sayers. Reach new bounds by believing and pushing yourself.

Coaches and personal trainers aim to help achieve these goals, motivating until success has been achieved.