Tag: Lifting weights

A recent study published in *Nutrients* found that Greek yogurt can reduce exercise-induced inflammation and improve muscle adaptations more effectively than carbohydrates alone after resistance training. For those seeking an optimal post-workout fuel, this high-protein dairy product is a top contender.

According to research from the National Institutes of Health, inadequate protein intake in active individuals can lead to a negative muscle protein balance, where breakdown exceeds synthesis, ultimately causing muscle loss. This fundamental principle governs the consequences of a protein-poor diet when combined with regular strength training.

While some claim that fasted cardio is effective for fat loss, the impact of weightlifting on an empty stomach is more debated among fitness experts. The decision to skip breakfast before lifting depends heavily on your individual goals, workout intensity, and how your body responds to training without fuel.

When you eat, your body redirects blood flow to your digestive system to process food, which is a process that typically takes 2-4 hours for a full meal. Deciding when to exercise after eating is a delicate balance that impacts both your comfort and performance during a workout.

According to a study published in the Journal of Gastroenterology, about 30% of participants reported nausea after exercising immediately post-meal. This highlights why timing is critical when considering if it is okay to lift after a big meal.

According to the Mayo Clinic, eating a large meal 3 to 4 hours before exercising is recommended for optimal digestion and energy. So, is it good to eat a big meal before lifting? The answer is generally no, especially if done too close to your workout session.

According to the American Sports & Fitness Association, a modest caloric surplus of 250–500 calories is often recommended for muscle growth, allowing your body the energy it needs for tissue repair. Discover how many calories should I eat a day if I lift weights by understanding your individual needs and tailoring your intake to your specific goals.

According to a 2024 meta-analysis, muscle remains sensitized to protein for up to 48 hours post-training, challenging the myth of a short 'anabolic window'. This insight is just one piece of the puzzle when asking: is it better to eat before you lift weights?

According to a 2018 study in the Journal of the International Society of Sports Nutrition, 20-25 grams of high-quality protein can maximize muscle protein synthesis in young adults after exercise. However, the question of whether 25 grams of protein is enough for muscle gain is far more nuanced, depending on numerous individual factors beyond just a single meal's intake.

According to a study published in the Journal of the International Society of Sports Nutrition, lifting weights while fasting can lead to significant reductions in body fat while maintaining muscle mass, but performance can vary. This leads many to ask, 'Should you lift on a fast?' This guide explores the science behind fasted training and how to implement it safely and effectively.