Category: Exercise science

According to the Academy of Nutrition and Dietetics, American College of Sports Medicine, and Dietitians of Canada, carbohydrates are a primary fuel source for exercising muscles, with insufficient intake potentially compromising performance. Understanding the role of carbohydrates in the body during exercise is essential for maximizing athletic potential and promoting effective recovery.

TEF, or the thermic effect of food, typically accounts for around 10% of a healthy adult's total daily energy expenditure. Measuring this subtle, yet significant, metabolic increase after eating requires precise scientific methods that go far beyond simple calculations.

Resistance training causes micro-tears in muscle fibers, a crucial trigger for growth. Understanding what proteins are responsible for muscle repair is key to optimizing this natural process for faster recovery and greater strength gains.

While once mistakenly considered a simple waste product causing muscle fatigue, recent scientific understanding has completely reshaped the perspective on what being lactate means. Modern research now shows lactate is a dynamic and multifunctional molecule, playing a key role in energy production, cellular signaling, and even fueling the brain and heart. The 'burn' during intense exercise is not a result of lactate itself but other metabolic factors.

Dehydration by just 2% of body weight can significantly impair athletic performance and predispose individuals to heat injury. The ACSM guidelines for hydration provide a framework for athletes and active individuals to maintain fluid balance and maximize physical capabilities.

According to studies, healthy fats like omega-3 fatty acids can reduce inflammation after exercise and support muscle recovery. This highlights the critical but nuanced role of lipids, leaving many to wonder, **does fat help heal muscles?** The answer depends heavily on the type of fat and its location.

About 99% of the body's calcium is stored in bones and teeth, but the remaining 1% is vital for countless bodily functions, including muscle activity. This article answers the question, does calcium build muscle?, by exploring its essential functions beyond just bone health.

Unlike carbohydrates or fat, the human body does not possess a specialized, dedicated storage system for proteins. This fundamental difference in how our bodies process macronutrients is key to understanding the complex question: can proteins be stored for energy?

Approximately 75% of the body's total glycogen is stored in the skeletal muscles, while the remaining is predominantly housed in the liver. This fact reveals a deeper truth about the body's energy distribution system and helps answer the common query regarding glycogen storage locations.

An average person's muscles can store approximately 400 grams of glycogen, but for athletes, this capacity can be significantly higher. Understanding how much carbs to fill muscles is a crucial strategy for maximizing energy reserves, enhancing athletic performance, and accelerating recovery, particularly after high-intensity or prolonged exercise.