08 Jun
Blog

Logitech Circle View Review: All About Privacy

Logitech Circle View on the edge

"This exclusive HomeKit camera attaches great importance to privacy from the inside out."

  • No additional app download required

  • The electronic lock helps protect privacy

  • Designed to work indoors and outdoors

  • Easy setup

  • A paid iCloud subscription is required to save videos

  • Expensive costs for basic security functions

I've been tracking Logitech security cameras from the start, starting with the original Logitech Circle in 2015, followed by its successor with Logitech Circle 2 in 2017. I enjoyed the plethora of accessories that the Circle 2 used as an indoor surveillance camera for the outside area as well as the "Day Brief" mode, in which clips were put together for a time-lapse overview.

With the introduction of the third generation model, the Logitech Circle View, these functions were dissolved. Instead, there is a big focus on privacy. The camera is even available exclusively for Apple's HomeKit smart home platform. Data protection is a hot topic among surveillance cameras today more than ever. Is the new Logitech camera enough?

You don't have to download an app

When setting up the circle view, I immediately noticed that no additional app had to be downloaded. Everything is done through the iOS Home app, so you don't have to register a new account or download an app – much like any other camera.

HomeKit optimizes the setup process. This is a stroke of luck for anyone who is not tech-savvy. After a few simple steps, scanning a QR code and choosing a routine, the circle view was ready to monitor my apartment. In a way, it is strange not having to download an app, but the obvious advantages of HomeKit's exclusivity are that it uses all of the camera's privacy features.

In comparison, setting up the ring cameras is a bit more complex, also because you have to download an app and register a new account. Who would like to remember a password? I am happy to just unlock my smartphone and use a native app. With Google’s Nest cameras, you’ll also need to download another app to sign in to your Google Account. Of course, it is convenient to use your Google account, so you need one less password to remember. However, you still need to download a separate app to access the camera.

Emphasis on privacy

Ring's problems have certainly changed the way people look at surveillance cameras at home, but we're beginning to see proactive measures to address the issue during the development phase – and Logitech Circle View is one of them. Appropriate measures are taken to address concerns. This is a relief as privacy is a top priority.

First, there is a button on the back of the camera that can effectively cut audio and video. This is useful if you are still paranoid that someone is watching on the other end. The disadvantage of this data protection lock, however, is that you cannot remotely turn on the camera with the home app. This is a useful feature for those who are concerned about privacy. Logitech takes an extra step by designing the camera to tilt all the way down to point to the base.

Logitech circle view down

Logitech Circle View rear privacy button

Second, thanks to the support of HomeKit Secure Video, the camera saves recorded footage in your iCloud account. However, you must adhere to Apple's 200GB iCloud plan. That means you have to subscribe to the $ 3 monthly plan. Unfortunately, the free 50GB plans for 5GB and $ 0.99 per month do not support video cloud storage, but you can still access a livestream and have two-way audio. Since the encrypted footage is stored in iCloud, there is little concern that a third party can view it. including Apple.

Designed for inside and outside

With the redesign of the camera, the Circle View does not support the multitude of accessories that the predecessor was able to provide. I really enjoyed how the Circle 2 transformed from a stationary camera into something that can be plugged in, attached to a window, or even battery operated. Nevertheless, the design of the Circle View with its metal base and matt surface gets a higher quality construction. It is a nice looking camera.

It is frankly a good looking camera.

It also helps that it can be used indoors and outdoors thanks to its IP64 degree of protection. The only challenge when mounting outdoors is to find a nearby outlet because the attached power cord is 10 feet long. Speaking of which, the cable cannot be detached from the camera because it is integrated. I prefer a micro USB or USB-C connector for the power supply, but it makes sense to integrate the cable for weather resistance.

Data protection comes at the price of functions

I welcome the camera's focus on privacy. Compared to its contemporaries, however, the Logitech Circle View lacks some urgently needed functions.

As a surveillance camera, the 1080p clips are sharp, filled with solid details and the colors are displayed precisely. It helps that the field of view is 180 degrees, which ensures adequate coverage, but there is a noticeable fish-eye effect. In poor lighting conditions, the quality of the film material becomes softer, but this is typical. When it is completely dark, the infrared sensors snap into place to illuminate areas up to 15 feet away. For small apartments (like mine) it is sufficient. It does, however, follow the range of other cameras, such as the 20-foot range of Nest cameras.

There are controls in the Home app that let you choose what type of motion the camera should detect. This includes people, animals and even vehicles. However, some of the more advanced features we get in other cameras are missing, such as: B. Zone detection and face detection. I would very much have liked the ability to select zones in camera view to monitor motion just because it helps reduce the number of notifications sent to my iPhone. Many budget cams actually have this feature, like the Wyze Cam V2 for $ 20 and the Blink Mini for $ 35. This is mainly due to the fact that HomeKit does not support this feature, but an update to the platform may finally bring it.

A relief to know that privacy is top priority!

I'm also excited to see how the camera can be used with other devices supported by HomeKit to improve its functionality through automation. For example, it is wonderful that there is an option to automatically turn off the circle view when it detects that I am at home (via the GPS location of my iPhone), but I also want it to work in conjunction with another gadget , maybe a smart lock to automatically record footage when the door is opened or closed.

Our opinion

If privacy is a top priority in your list for a surveillance camera, the Logitech Circle View is an excellent choice. For Apple users, this is one of the few options currently available on the market that support HomeKit.

Security camera privacy scorecard
Logitech circle view
2-factor authentication X.
Mandatory 2-factor
Privacy lock X.
Local memory
App lock
Detection zones
face recognition X.

Is there a better alternative?

The $ 160 price for the Logitech Circle View is expensive when compared to some of its direct competitors. Take EufyCam 2, for example. In addition to HomeKit, it also supports Amazon Alexa and Google Assistant with a recent firmware upgrade. Although it costs $ 220 more, you get two cameras instead of a single while offering local storage.

At the other end of the spectrum, the Ring Indoor Cam is a balanced $ 60 surveillance camera that has received some new data protection features and can be integrated with other Ring products for a more comprehensive security solution. If you're on a serious budget, the Wyze Cam V2 is an excellent budget offer for $ 20 and doesn't skimp on features.

Do you want more options? Check out our favorite smart home surveillance cameras.

How long it will take?

Thanks to its solid construction, high-quality materials and protection class IP64, the Logitech Circle View does not give the impression that it will soon go bad. In this rare case, however, a one-year limited warranty applies.

Should you buy it

Yes, especially if the setup is a breeze, you don't need to install another app and data protection is paramount.

Editor's recommendations




06 Jun
Blog

Samsung Galaxy Buds Review: Surprisingly Excellent True Wireless Buds

Samsung Galaxy Buds review full performance

"The Galaxy Buds are a valuable pair of real wireless earphones."

  • Six hours of battery life

  • Sweatproof

  • Light, comfortable fit

  • Wireless charging case

  • Only 7 hours of battery in the case

This review was last updated by Nick Woodard, employee of Digital Trends A / V, on June 5, 2020.

It's an exciting time for real wireless earbuds. With new chips that promise more compact designs and better battery life and finally make it real products, there are more reasons than ever to shorten the cable for your listening time.

Samsung Galaxy Buds is one of the first true next generation wireless headphones to hit the market and features the latest technology. With a battery life of six hours, a wireless charging case and a lightweight, nimble design, there's a lot to love about the company's newest buds.

Most impressive is that the Galaxy Buds feature set is available at an affordable price of $ 129. The buds were even bundled with pre-orders for the S10, S10 + or Fold phones. The combination of technology and value made the Galaxy Buds one of the best wireless earbuds you can currently buy, at least until the Galaxy Buds + came on the market.

Out of the box

The Galaxy Buds come in a small box with a charging case, a long USB Type-C cable, three sets of silicone earplugs and sports fins, and a small instruction manual. When you open the case, it immediately becomes clear that Samsung's successor to the 2018 Gear IconX is significantly smaller and lighter than its predecessor, so that it can sit more comfortably in your ears.

An ergonomic triangular design integrates the comfortable rubber ear fins and the soft rubber ear plugs and offers a very solid fit and an excellent seal. This is easily one of the most convenient real wireless earbuds we've tested. While Apple's ear-tip-free AirPods can be a bit rough during longer listening sessions, the Galaxy Buds are almost unnoticed after insertion.

properties

First of all, the headphones from Samsung offer a solid battery life of six hours per charge – one hour more than comparable Apple and Jabra models. It was impressive at the time of his debut, although the bar has now been raised. The Galaxy Buds + offers 11 hours of playback, while the Edifier TWS NB offers five hours of noise reduction and 11 hours without this feature.

Unfortunately, the impressive playback time is not answered with a lot of juice in the case itself, which is our only real criticism of the Galaxy Buds. The Galaxy Buds case offers only seven hours of extra battery life, while competitors offer 20 to 30 hours or more.

The most convenient real wireless earbuds we've ever tested.

This is less of a concern for Galaxy phone owners, as the case includes the ability to wirelessly charge from the back of new Galaxy phones (or a standard wireless charging pad). However, this means that you won't be able to spend days at a time without finding a charging station or outlet. However, plugging in your headphones after 13 hours of play isn't a big deal for most of us, and it's a low price for all the other properties of the buds.

In addition to good battery life and a wireless charging case, the Galaxy buds offer a number of cool functions. Changing songs or adjusting the volume is done, for example, using intuitive touch controls that can be adjusted in the Samsung Wear app. With the app, you can also choose between five different equalizer settings to adjust the sound of the headphones to your ears and your taste in music.

Perhaps the most useful feature of the app is "Find my earbuds", which does exactly what you think it does and prevents you from digging through the sofa cushions or jeans pockets when the buds disappear.

The Galaxy Buds are particularly impressive due to the use of the two on-board microphones integrated in each headphone. During a call, the headphones can analyze how loud the sounds are around you. To do this, use the microphone on the outside of each headphone when the ambient noise is quieter, and the microphone near the inside of the headphone when it is louder. You can also use the microphones to whistle the sound of the outside world while listening to Samsung's ambient noise mode, which even includes a function that uses filtering to emphasize the sound of human voices.

Both ambient noise mode and call mode worked well during testing, allowing employees to be heard over music without removing the earbuds, and to call both quiet and noisy rooms without missing a beat. Call quality isn't as good as Apple's AirPods, but it does the job.

Dan Baker / Digital Trends

Ambient sound mode is great for situations like running or cycling where you want to jam but don't want to miss a scream or car horn when you need to hear it. And that's not the only way Samsung has targeted its latest earbuds to those who like to sweat: The Galaxy Buds have IPX2 protection, which means they're protected from dripping water (or sweat). It's not as good as the IP56 rating of Jabra models like the Elite Active 65t, but given the fact that Apple's more expensive AirPods don't offer any water resistance, this feature is welcome. You'll have to pay $ 250 for the AirPods Pro to get Apple's water resistance.

I took the headphones on a 5 mile run on a treadmill and found them great for training. Their lightweight and compact design keeps them in place, and thanks to the IPX2 rating, you don't have to worry about them breaking a sweat.

Audio performance

The ergonomic design of the Galaxy Buds and the soft silicone earplugs enable them to seal very well in your ears, to achieve a warm bass and a low mid-range and to avoid hard, thin sounds.

There are no real wireless earphones that we have tested and that feel so liberating.

During my time with the headphones, I heard a variety of pieces of music and played everything from the Beatles to Kendrick Lamar. Overall, the headphones performed well on all pieces of music and offered a relatively flat response despite the playback, even with large differences between the genres.

My preferred equalizer mode was the "Dynamic" setting, which allows the sound to be adjusted to best suit what you are listening to. The "Soft" mode and the "Clear" mode were also interesting. The former allowed you to hear things with a rounder, less harsh sound signature, and the latter only brought out a hint of the glow from acoustic guitars and cymbals.

Although I preferred Dynamic most often, it was nice to have a choice when it came to adapting the sound to the music. One option I wanted was standard on all wireless headphones.

The Galaxy Buds don't offer the vivid clarity that we've experienced from real wireless headphones like the Sennheiser Momentum True Wireless 2 or the Master and Dynamic MW07 and MW07 Plus, but they deliver a pleasant and customizable sound for well below half the price could easily be enjoyed every day. In fact, their sound is just as good or better than that of the more expensive Apple and Jabra models.

The stable Bluetooth 5.0 connection also made it great when cleaning my living room and kitchen, so I could just put your phone on a table or counter and forget it.

To listen to your favorite music in all styles on the go, the Galaxy Buds absolutely serve their purpose, and the lightweight design underlines the luxury of not having cords. Honestly, there are still very few real wireless earphones that we have tested that feel so liberating.

Warranty information

Samsung offers a one-year warranty against defects in materials and workmanship.

Our opinion

With a host of great features, six-hour battery life, and a fantastic list price of $ 129, the Galaxy Buds are currently the most compelling true wireless earbuds on the market.

Is there a better alternative?

The Galaxy Buds + are the obvious option here, with improved battery life and other features for an additional $ 20. The aforementioned Edifier TWS NB may fit even better because it offers good active noise cancellation for $ 10 less.

You should also consider Amazon's Echo Buds. They are a great alternative if you are already deep in Amazon's Alexa ecosystem.

Other close competitors to the Galaxy Buds – Apple's AirPods and Elite Active 65t and Jabra Elite 75t from Jabra – offer steeper sticker prices, although you may find the earlier Jabra model at a discount once the 75t arrives.

How long will they last?

Samsung has made durable products in the past, and we don't expect the buds to be different. With replaceable earplugs and ear fins, we expect a long lifespan.

Should you buy them

Yes. If you are looking for comfortable, real wireless earbuds with excellent battery life, good sound and an affordable price, you have come to the right place.

Editor's recommendations




06 Jun
Blog

Sony WF-1000XM3 Review: Everything Wireless Earbuds Should Be

sony wf 1000xm3 rating 2

"The WF-1000XM3 is a groundbreaking pair of fully wireless earphones."

  • Excellent sound and call quality

  • Fantastic battery life

  • Great noise cancellation

  • Convincing app-based functions

  • Comfortable fit

  • No water resistance

  • A bit bulky

This review was last updated by Nick Woodard, employee of Digital Trends A / V, on June 5, 2020.

For years we have considered Sony to be one of our favorite in-game headphone manufacturers. The noise-canceling WH-1000XM3 (and its two predecessors) continues to top our list of the best headphones and deserves the publisher's award. When Sony launched its new true wireless earbuds, which feature the same amazing noise reduction technology that the company packaged in its award-winning over-ears, we paid attention to that.

The new WF-1000XM3 earphones are everything we hoped for. They offer significant noise cancellation, high fidelity, and the same great app-based features we've loved by the company for years. But in the period since its debut, some strong rivals have emerged. The AirPods Pro from Apple were launched along with the Google Pixel Buds 2 and the Sennheiser Momentum True Wireless 2. We still highly value the WF-1000XM3, but competition has shown that Sony's performance is no longer unique.

Fit and ready

The name of the WF-1000XM3 confusingly bears an "M3" or Mark 3 that matches the hugely popular over-ear WH-1000XM3, although this is only the second edition from Sony in this special range of true wireless earphones. The new buds come in an elegant black-copper charging case with a flat top that is embossed with the Sony logo.

The USB-C case is of considerable size, but still fits in most pockets. With the flat top, you can easily lay it on top of surfaces when you have the buds. The cap can be flipped up to reveal the two earphones inside and a large red LED on the front of the case indicates whether they are charging.

Dan Baker / Digital Trends

The buds look good aesthetically, but there's not much to write home about when it comes to style. This is probably a targeted decision by the Sony team. Given that many buyers of noise canceling headphones are commuters and business people, it makes sense for the company to stick to a proven design with simple pill-shaped cases and a black-and-case – gray color scheme with small copper accents. They are bulkier than the AirPods Pro, but also inconspicuous compared to Apple's legendary white golf tees.

If you've been in the work world for a while, you'll know what it looks like: the headphones resemble miniature versions of the Bluetooth headset that you may have worn in the city in 2006. The oval shell connects an ergonomic interior with rounded acoustic chambers that culminate in soft silicone earplugs. Sony offers two different tip thicknesses in three sizes (small, medium and large), but they guarantee that you will find a pair that suits you.

Features and controls

There are very few wireless earbuds that compete in terms of features with the Sony WF-1000XM3. For starters, the headphones offer a solid battery life of 8 hours per noise-canceling charge and an AirPods Pro that performs best for 6 hours when the device is turned on. The case also contains a lot of juice and offers three full charges for 18 hours of backup battery when you use the headphones with noise canceling activated, and 24 hours without the camera turned off.

There's also a quick charge feature that lets you play back 90 minutes in just 10 minutes – ideal for those who forgot to charge before commuting or on short flights. However, a newer pair of Sony earphones, the WF-SP800N, has the XM3 beat in the battery department. The 800N offers 9 hours of playback with the ANC on and 13 hours without.

Dan Baker / Digital Trends

A glossy touchpad on the outside of each bud allows you to play and pause music, access your voice assistant, and change songs. However, Sony also has some other useful extras built in, including the ability to long-touch the left earbud to temporarily produce sound, so you don't have to take off your headphones while trying to hear announcements or order drinks on the plane.

Speaking of removing earphones like the AirPods Pro. The WF-1000XM3 has sensors that interrupt the music and eventually go to sleep when removed. When you reinsert it, playback continues or the connection is activated and re-established, depending on how long you have left it.

These headphones offer amazing noise reduction due to their size.

Regarding the marquee function, noise cancellation, Sony has packed the tiny buds with its QN1e noise cancellation chip (the same one in the popular over-ear noise cancelers) and attached two microphones to each earphone to hide the outside world. This processing works like an absolute magic and drowns out keyboard clicks, noise from public transport and loud calls in the office.

You won't get the same insane reduction you'll hear on the larger WH-1000xM3 over-ears, but these headphones have an amazing reduction in size and are linked to the fact that they are excellent passive noise isolation very impressed with her performance in noisy rooms.

Dan Baker / Digital Trends

Each earphone can also be used separately for calls or music, and the microphones and noise canceling have worked wonders for the clarity of the calls. The sound quality is similar to many dedicated Bluetooth headsets.

Unlike many headphones where apps are designed primarily for pairing, the Sony Connect app offers some great features, including the ability to adjust equalization, the level of noise reduction you want, and the button for Google Assistant – the primary voice assistant – assignable on these headphones.

They do not have an IP protection class for water resistance, so the use of the fitness room is at your own risk

For some, the biggest shortcoming of the WF-1000XM3 is that they are not water resistant. The use of the fitness room is therefore at your own risk. At the start and during the first check, you couldn't control the volume without reaching for your phone or calling your voice assistant. Sony has now fixed this with a new option in its app that allows you to choose between volume control and ANC on / off.

Typically, we would pursue a manufacturer of $ 230 in-ear headphones for lack of water resistance because one of the best use cases for real wireless earphones is in the gym, where sweat can be a serious factor. However, we do not believe that the absence here is a big deal for two reasons. First, the headphones seem to be designed for office and business trips rather than the Iron Palace, and second, Sony claims there have been no complaints about previous generation earphones breaking at the gym. Sony appears to be confident that you can use the WF-1000XM3 for workouts, provided you don't sweat buckets.

Nevertheless, the AirPods Pro from Apple manage to offer IPX4 with the most bells and whistles. Sony's proprietary WF-SP800N also offers IP55 water resistance.

Sound quality

Sony has equipped its latest earbuds with its proprietary DSEE HX engine, which is designed to improve the lo-fidelity sound for better overall clarity. It works wonders on the WF-1000XM3, combining noise cancellation with the best fidelity you'll find in wireless earbuds.

We listened to everything from the lavish pop of Gen Z icon Billie Eilish to the indie rockers Golden Daze, and we're all impressed with everything we've heard.

The highs are clear and crisp, and there is a strong lower end that never becomes a mud pit. Instead, songs feel like they have a weight and depth that we often miss with other pairs of real wireless earbuds that feel a little over the top in terms of their sound profiles.

Dan Baker / Digital Trends

Plus – and that's a big plus – the sound is customizable. If the sound signature isn't quite what you want, you can adjust it using the EQ settings in the app so you never get annoyed with the way the headphones treat certain genres. Do you want a little more shine and pool shimmer in your jazz recordings? Simply increase the heights by one touch. Problem solved.

While playing around with the EQ settings is fun, we've spent most of our listening time with the headphones in the normal, flat EQ position. This is because they feel very well adjusted at the factory. Everything we heard about the WF-1000XM3 seemed to be exactly what the mixing technician intended, and that's really all we can ask of any headphones, especially real wireless in-ears.

Our opinion

The first great wireless noise canceling earphones are here with a Sony logo. With the WF-1000XM3, Sony has managed to offer a pair of groundbreaking earphones that seem to be worth the $ 230 premium easily.

Is there a better alternative?

Apple's AirPods Pro has been launched for $ 249 since the Sony WF-1000XM3 debuted. Sennheiser's Momentum True Wireless 2 is also a good comparison, although they are more expensive at $ 300.

The actual competitor here could be internal though, as the Sony WF-SP800N outperforms the XM3 in key categories like battery life and water resistance. They may not sound as good or have the noise canceling capabilities of the 1000XM3, but the SP800N still sounds less solid for $ 30.

How long will they last?

Sony has been making great headphones for decades, and we have no reason to believe that the build quality of the WF-1000xM3 is different. It is worth noting that the lifespan of all real wireless headphones is limited by the lifespan of the battery. However, we assume that you will have at least a few years before the batteries show excessive wear.

Should you buy them

Yes – and especially if you are an Android user. If you want feature-rich headphones with real wireless headphones and like the sound of silence, the Sony WF-1000XM3 is still one of the best you'll find.

Editor's recommendations




06 Jun
Blog

Apple AirPods Pro Review | Apple’s Best Buds Yet

Apple Airpods Pro review DB 18

"Terrifyingly good, the AirPods Pro are a big win for Apple."

  • Clear, responsive sound

  • Excellent noise cancellation

  • Comfortable

  • Superior call quality

  • Wireless charging case

  • Questionable long-term battery life

This review was last updated by Nick Woodard, employee of Digital Trends A / V, on June 5, 2020.

I can't remember the last time an Apple product switched from a credible rumor to a product on the shelf in less than three weeks, but that's exactly what happened to the new AirPods Pro.

When Apple confirmed its existence, real name, and arrival date, many of us were surprised in the technical media. But here we are. You can now purchase the AirPods Pro – a new in-ear version of the radio buds with active noise cancellation – for $ 250.

I hadn't expected much from the AirPods Pro, other than the fact that they would almost certainly be off the peg. The standard Apple AirPods have never impressed me, although I will admit that I understand why tens of millions of people use them. AirPods are both a communication tool and a way to listen to music and movies. To my great surprise, Apple has a pair of buds here, and rightly so.

Still iconic, just smaller

Apple hasn't given up its golf tee design for the AirPods Pro – the tee is just a little shorter now. Instead of opting for a large disc or an oval shape, as we see with so many competing radio buds, the AirPods Pro offer a more covert aesthetic than their non-professional counterparts. Love it or hate it, the design has become an icon and even a kind of badge of honor for Apple believers.

The shorter stem poses my only real concern. Battery life. We know the battery is not replaceable, and although Apple offers a "battery service" option for its AirPods, it means a slight discount on a pair of brand new buds.

This is a problem when the life of the super-small, noodle-shaped battery in the standard AirPods is limited to charging cycles of 2 to 3 years. I am concerned that this problem will worsen with the AirPods Pro because the battery is necessarily smaller.

The Pro has a similar battery power as the standard AirPods and achieves a listening time of around 4.5 to 5 hours and / or a call time of 3.5 hours per charge. The charging capacity of the supplied wireless charging case (wireless) is more than 24 hours. The charging case is an upgrade for the standard AirPods. However, the battery bar has since been raised. Options like Sony's WF-SP800N offer nine hours of active noise cancellation and 13 hours of playback without ANC.

Here's a tip for you

Aside from the shorter stem, the most obvious visual change to the AirPods game book is the addition of a silicone earplug.

Instead of sitting outside your ears and shouting at them through the door and allowing so many other outside noises, the AirPods Pro use an in-ear design that seals the entrance to the ear canal and transmits the sound directly across the hallway to your eardrum. This seal is important to block out noise and, as a bonus, provides better bass response.

The AirPods Pro come with three sets of silicone earbuds – unfortunately not Comply foam people – but these are not ordinary earbuds. Instead of sliding (with difficulty) on a small knob, as so many other in-ear buds require, the AirPods Pro tips snap into place with a satisfactory click that is both easier to replace and as safe as the more conventional design.

Siri is always listening

As expected, Siri is on deck for iOS users and is constantly waiting for voice commands such as "call mom", "pause music", "how do I get to the gym?" And my personal favorites: "What does the fox say? ”

It would be more appropriate to call these "grip controls" or perhaps "grip controls".

If you want to control music playback, answer a call, or turn noise cancellation on and off without saying a word or taking your phone out of your pocket, you can use the touch controls built into each of the two earphone sticks. It would be better to call these "grip controls" or maybe "grip controls" because you have to grip and squeeze the stems.

If you are an Android user and want to access Google Assistant, you can download one of the many apps that the AirPods can use on an Android phone like an iPhone from the Google Play Store. If you're looking for native Google Assistant support instead, check out the Google Pixel Buds 2.

Let it in or exclude it

As is common with most active noise canceling headphones, AirPods Pro offer the option to either turn off noise or let everything in.

Apple calls the latter function "transparency mode" and it is a fitting title. As we found on the Beats Solo Pro, the sound fed in by the outside world is surprisingly natural – so close to just pulling out the buds as we've heard so far.

This is ideal to keep an eye on the bus that will mow you at an intersection. I wish the function would be adjustable, like in the Amazon Echo Buds, where I can choose how much of the outside world to dial in.

What is more impressive than Apple's transparency mode is how well the noise cancellation technology works. To be honest, I was shocked. Since Apple bought the company, I haven't been impressed by the noise canceling brand. So I didn't expect much from the AirPods Pro, but Apple's first attempt at active noise cancellation is right up there with Sony and Bose.

When I first pushed the second AirPod Pro into my ear (which activates noise cancellation – it turns off when a bud is removed), I had the same disturbing growl that I had on many when I first put the Bose QC 35II on years ago. The effect is immediately noticeable and very impressive.

I compared the AirPods Pro to the Sony WH-1000XM3 in any noisy environment I could use – in the office, on bus-lined streets, on a light rail train, and pretty much everywhere except on an airplane – and found that the Noise canceling effect between the two was practically indistinguishable. I haven't had a chance to compare the AirPods Pro with the Bose Soundsport Free yet, but I expect a similar experience.

Also a note on call quality. The Apple Airpods Pro hit the pants of the Sony WH-1000XM3 for phone calls. Not only did they master the windy conditions better, they also almost eliminated background noise. I was standing next to a bus engine during a call and it was almost inaudible. Bose is likely to launch a new product that is a leader in call quality, but the AirPods Pro should work very well for most users.

Clean, full, detailed

Just when I was amazed at how well the AirPods Pro operated noise cancellation, I was just as impressed with the sound quality. Sure, I'll look at the sound profile of the Sony WF-1000XM3 or the Sennheiser Momentum True Wireless 2 in a direct comparison, but the fact that the AirPods Pro even play in the same league is again a bit of a shock.

Hats off, Apple. You did it well.

I don't think AirPods Pro demography is the most demanding audiophile, so I think most owners will find the sound quality impressive. Buyers will be more than satisfied. The fact that the AirPods Pro can resolve fine details, has a full, rounded bass that is just as coherent as punchy, clear mids and a noticeable transient response that goes with some piquant highs is remarkable when you consider Apple's weak history in terms of sound quality, department considered.

Hats off, Apple. You did it well.

Our opinion

Apple's Airpods Pro doesn't have to be great for people to buy. Their simple user interface ensures that iPhone owners treat them as standard. All the more remarkable is the fact that they are great. Even Android owners might want to give them a look.

Is there a better alternative?

The Sony WH-1000XM3 mentioned above offers a slightly superior sound quality with a loss of call quality and a compact form factor. The Amazon Echo Buds are much cheaper, but they don't sound as good and are not as effective in noise cancellation.

How long it will take?

Based on reports from original AirPods that will die out after 2 to 3 years, I expect the AirPods Pro to experience battery failure in about the same amount of time.

guarantee

The AirPods Pro is only guaranteed for one year against manufacturer defects – this does not cover any damage. Adding AppleCare + for $ 29 will give you much better protection for up to two years.

Should you buy it

Yes. These are great compact, comfortable, and remarkably effective real wireless earbuds.

Editor's recommendations




06 Jun
Blog

Sony A8H 4K HDR OLED TV Review | Cinematic Perfection

Sony A8H OLED

"It is by far the most accurate TV you can buy this year."

  • Beautiful design

  • Exemplary picture quality

  • Snappy user interface

  • Solid sound quality

  • Excellent HDR performance

I took a bold step last year and named Sony's A9G the best TV of 2019. Not everyone agreed that this was the right call, but I stand by it. With the A9G, Sony has been doing what it can do best for decades by making its image processing a star. LG makes the OLED panel, but Sony makes it even more amazing.

Now I have the Sony A8H OLED TV in front of me and I'm thinking about its place in this year's series of very exciting TVs. It's not a replacement for the A9G, which means it's not Sony's new flagship, but it definitely looks like it – anything but priced.

The A8H gets Sony's best image processor, a beautiful design with adjustable feet, and almost all the functions of the A9G – all for less – around $ 400 less for a 55-inch model at $ 1899.00 and $ 500 -Dollar less for a 65-inch model set at $ 2799.00.

Sony A8H OLEDDan Baker / Digital Trends

However, there is something that many might consider a blatant omission: HDMI 2.1 support. The A8H offers eARC through one of its HDMI ports. You won't find a variable refresh rate (VRR) or automatic low latency mode (ALLM), just two of many other valuable features that come with the latest HDMI standard. However, Sony tells me that this is not a problem for the target audience of this TV.

Is the Sony A8H in the running for the best TV of the year? Let's find out.

Out of the box

Sony A8H OLEDDan Baker / Digital Trends

The 65-inch Sony A8H that I received for review contained two surprises: a redesigned remote control and a new two-foot stand system.

The remote control hasn't been overhauled exactly, but is a bit slimmer than the Sony remote control we've seen in the past 5 years. On top of the remote control is a recessed area with a microphone, which is not only used for voice commands and the addressing of the Google Assistant, but also for calibrating the sound system integrated into the TV.

Sony has redesigned the stand, making it much easier and more versatile to set up. There are now two heights available, one that hurls the TV down and one that has enough space to place a soundbar between your feet without obstructing the view of the TV.

No screws are required to attach the legs to the TV. They just snap into the slots at the bottom of the TV and hold on. A bit of work is required to switch the legs to the higher height for the so-called "soundbar mode".

Be sure to have the installation guide ready as it contains valuable instructions for disassembling and then assembling the feet for a larger configuration.

Setup and settings

Sony A8H OLEDDan Baker / Digital Trends

The A8H has the latest version of Android TV and controls most of the on-screen setup process. There are some advantages to Android phones (faster Wi-Fi setup and phone-based control), but I would skip these options and follow the on-screen instructions. Expect to go through a number of terms and conditions and authorization requests. I also urge you to take enough time to review what you allow as multiple levels of data collection are requested, which has an impact on data protection.

Once the bureaucracy is complete, the wizard will ask you to calibrate the TV audio. This is done by sitting in the “sweet spot” of your viewing area and pointing the remote control openly at the TV while the TV is playing a series of tones.

Sony A8H OLEDDan Baker / Digital Trends

I found this calibration useful to balance the sound with the right amount of bass from the built-in "subwoofers" while making the TV sound more spacious by using the reflected sound from the side panels. Surround sound is not, but the calibration has improved.

In the SDR image settings, I waggled between the "Cinema" and "Custom" preferences for a while before choosing "Custom". Turning off Motionflow was the only adjustment I made to this preset before I decided that it was otherwise almost perfect. Yes, it's that good.

When the TV switches to HDR mode, all important settings from the custom preset are retained. When Dolby Vision mode is activated, you can choose between Dolby Vision Bright and Dolby Vision Dark. I chose the former because I preferred the additional brightness (luminance) even in a dark room.

However, here is the problem. Image settings cannot be made globally. So if you want your cable box to get the same picture settings as your Blu-ray player, you have to adjust each HDMI input individually. Likewise for onboard streaming apps like Netflix and Hulu. However, once you select settings while using one of these apps, this applies to all apps.

Properties and design

Sony A8H OLEDDan Baker / Digital Trends

The A8H is possibly the most beautiful television Sony has ever made. Aside from being incredibly thin, the materials used by Sony give the TV a really great appearance. The legs are made of strong metal with a matte black finish, the bezel of the screen is incredibly thin, and the Sony logo has been moved to the front and center to the left, while its gloss has been replaced by a much more stealthy finish. On or off, the A8H is breathtaking.

The user experience benefits greatly from using the same system on a Sony chip (SOC) in the A9G, making Android TV not only bearable but also enjoyable. Gone is the frustrating delay you normally would be waiting for the TV to catch up as you scroll. Apps also load quickly, which shortens the time for the latest episode of Ozark.

On or off, the A8H is breathtaking

HBO Max is also available, which is currently more than for Roku or Amazon Fire TV.

Sony A8H OLEDDan Baker / Digital Trends

However, the most important feature of the A8H is the Sony X1 Ultimate processor. Image processing is everything and it's also Sony's biggest complaint on TV.

Other TV makers have started giving lip service to honoring "The Creator's Purpose," but that's a drum Sony has been beating for several years. When Sony speaks in clever sayings like "From the scene to the screen" and "From the lens to the living room", it bends shamelessly.

Sony makes cameras that are used by Hollywood. The BVM-X300 OLV reference monitor is used to create and master Hollywood movies, and the televisions are designed to fit this reference monitor as closely as possible. When Sony tells me that it makes the most cinematic television there can ever be, I believe them.

Interestingly, Sony uses the same philosophy to explain the A8H's lack of HDMI 2.1 support. As representatives of Sony told me during a briefing call, the A8H is aimed at videophiles and cinephiles – people who need or want Sony doubts use 4K at 120 Hz, VRR and ALLM for games or the always elusive and absolutely not -in-existing 12-bit color.

Instead, Sony has spent its time, money, and hardware resources developing the most accurate television possible. I think Sony has achieved its goal.

performance

Sony A8H OLEDDan Baker / Digital Trends

I have a feeling Sony will launch a new flagship OLED TV later this year – that's where the product release cycle has moved in the past 4 years. If so, it has to do something magical to justify its existence alongside the A8H. This TV is so good.

Whatever you're looking for outside of image quality, the A8H can do it. It has a new black frame insertion feature that smoothes motion without overly darkening the screen. It has a pixel level contrast enhancer to ensure that the tip areas are applied to the right areas of the screen for maximum HDR effect.

Whatever you're looking for outside of image quality, the A8H can do it

The A8H also has a feature that allows you to adjust the TV's tone curve to preserve highlights and shadows, regardless of how light or dark the room is. The out-of-box color is excellent and a professional calibrator only needs to optimize very little. And I've never seen a TV that better eliminates annoying streaks of color in low bit rate streaming content.

All of these features are a feature of Sony's X1 Ultimate processor. The end result is an image so lush that you want to drink it like a fine craft cocktail. I will skip all adjectives and reduce the picture performance of this TV to one word: Excellent.

Sony A8H OLEDDan Baker / Digital Trends

The sound quality is solid for any television, let alone one so thin. Because the screen produces sound itself, you get compelling directional queues. Voices seem to come from the actors' mouths and explosions seem to come from the visual source. Such a good TV deserves a bigger system, but the onboard sound is absolutely respectable.

What is the entry delay? It does not matter. If you're looking for a gaming TV, consider the Sony X900H, which supports HDMI 2.1 and includes an ATSC 3.0 tuner. If you are looking for a premium TV, you can consider a LG CX OLED or Samsung QLED TV for your gaming needs.

If you want to know, the A8H probably has the same input delay as the A8G, which wasn't particularly good – around 31 ms for 4K at 60 Hz and 21 ms for 4K at 120 Hz.

One final thought about image quality is concern about branding and what Sony is doing to combat it. Sony has an automatic brightness limit (ABL) on the A8H, but so far I haven't been able to thoroughly test it to determine how much the image is dimmed and how long it is dimmed. I will update this review with this information soon. Subjectively, however, I have not yet seen any dimming with the content that I have seen so far.

Other efforts, such as pixel shifting, are not apparent, and I contacted Sony to clarify what measures are being taken to avoid burn-in. With that said, I'll repeat what I've said in every OLED TV test over the past two years. Branding is unlikely to affect most viewers.

When a branding occurs, it happens when you watch a specific channel with a static image (like a news ticker on CNN or Fox News) every day for several hours. If you tune the TV to such a station and leave it on for 6 to 8 hours a day, do not buy this TV. Look for an LED / LCD TV. The Samsung Q90T would be an excellent alternative to approach OLED image quality for a little less money.

Our opinion

The A8H OLED is an undeniable premium television with a corresponding premium price, which, however, lags somewhat behind the typical flagship prices of Sony. The investment required will be rewarded with one of the most cinematic televisions we've reviewed. The A8H is an excellent choice for videophiles and cinephiles. However, players should look elsewhere.

Is there a better alternative?

For gamers, we recommend a look at the LG CX OLED or the LG C9 OLED television from last year. For those looking for a little more style, LG's GX Gallery series is also very attractive and player-friendly. For purists who want the best picture quality of an OLED, the A8H is unbeatable.

You can find more options in our best TVs of 2020.

How long it will take?

The TV itself should last for many years, but the lack of HDMI 2.1 means that next-generation console and PC gamers will find it unattractive.

guarantee

Sony grants a one year warranty on its A8H series TVs if you buy the TV from an authorized dealer. The guarantee relates specifically to the storage of product packaging. So look at the fine print.

Should you buy it

Yes. For the best OLED TV picture quality you can find with a truly cinematic experience, the A8H is the first choice.

Editor's recommendations




05 Jun
Blog

Keratosis Pilaris: Everything You Need to Know About “Chicken Skin”

Bumpy, dry and structured areas – a trifecta of things you don't want when it comes to skin.

If you notice tiny bumps or rough patches of skin on the back of your arms (or other areas of your body, such as your legs or face), you are not alone. Known as keratosis pilaris, this skin condition is relatively common (though aggravating), but here is some good news: you don't have to live with bumpy skin forever.

Keratosis pilaris

What is Keratosis Pilaris and what causes it?

Keratosis pilaris is a very common and painless skin condition. These small red bumps and dry spots are often referred to as "chicken skin" due to their appearance and can deteriorate depending on the season in drier months due to a lack of humidity.

What causes keratosis pilaris? It is basically a result of keratin formation at the opening of the hair follicle. Keratin is a crucial protein in the skin's epidermis and is important because it protects skin cells from infection. When keratin builds up, it forms a plug that blocks the hair follicles, resulting in textured, red, and bumpy skin associated with keratosis pilaris.

When keratin builds up, it forms a plug that blocks the hair follicles and results in textured, red, and bumpy skin associated with keratosis pilaris.

Dermatologists are not entirely sure why it happens, but some things are certain when it comes to keratosis pilaris: dry weather, hormonal changes, and predisposition to skin conditions such as atopic dermatitis are all to blame.

Differences between Keratosis Pilaris, Acne and Milia

If you notice these rough, dry spots or small red bumps on your skin, this can be cause for concern. Don't stress though – Keratosis pilaris is not painful and there is no burning or itching with the condition.

Often confused with other skin problems like acne or milia, there are actually significant differences between keratosis pilaris and other common skin problems. Acne occurs when dead skin cells and oil in hair follicles combine, which leads to the development of bacteria and inflammation. Milia, on the other hand, occurs when cells or keratin accumulate under the skin and not specifically in the hair follicle. Distinguishing points between milia and keratosis pilaris? Keratosis pilaris tend to present themselves as small red bumps covering a wider area of ​​the skin (such as arms or legs) with tiny bumps or dry spots, while milia are white or yellow bumps that generally develop on the chin, nose, and cheeks .

How to Get Rid of Keratosis Pilaris

How to Get Rid of Keratosis Pilaris

With a consistent skin care plan, your chicken skin can be a thing of the past. How to remove Keratosis pilaris:

Do not use hard skin care products

If you suffer from Keratosis pilaris, your skin will already feel dry and rough – with hard ingredients, you don't have to make the situation worse. Instead, use soothing and nourishing products for your bath and skin care. Facial Recovery Oil can be used anywhere on the body and contains gentle and pure ingredients such as clary sage oil and olive oil.

Exfoliation often

Prevent dead skin from forming by exfoliating regularly. Use products with natural peels such as sugar or salt peels that gently remove dry skin without causing irritation. A loofah or sponge is another great way to remove dead skin cells for daily exfoliation. For the face, use a physical peel that contains lactic acid or other alpha hydroxy acids. These types of scrubs improve texture and remove dead skin.

Take lukewarm baths or showers

Hot water is hard on the skin because it removes natural oils and exacerbates dryness. Instead, use lukewarm water to activate skin care products, clean the pores, and maintain balance with skin oils.

Moisturize regularly

Seal the moisture after bathing or showering by applying moisturizer to the face and body. Because keratosis pilaris is associated with dry skin, maintaining hydration is key to treating and relieving keratosis pilaris. One of our favorites is the mangosteen body lotion, which not only provides the skin with moisture, but also reappears with its unique lactic acid complex.

Avoid tight clothing

Rubbing through tight-fitting clothing can further irritate the skin as it destroys the skin's natural barrier against inflammation and bacteria. It also causes the skin to become dry, which increases the risk of deposits and clogged pores. Packing these skinny jeans away could be a wise decision if you're battling keratosis pilaris.

Visit a dermatologist

If you don't see any improvement, it's time to get professional. Contact a beautician or dermatologist who will help you solve the problem if you don't see any improvement within a few weeks.

An important note: the routine must be followed when treating keratosis pilaris! Once you stop taking measures to reduce the onset of keratosis pilaris, the condition often returns. To take action against Keratosis pilaris and keep it at bay, you should contact your Eminence Organics spa partner for virtual advice or a visit to the spa.

Did you spot these types of bumps on your body or face? Let us know how to deal with this skin care issue in the comments below, or let us know on social media.

This entry was originally published in November 2019 and has been updated for accuracy and completeness.

05 Jun
Blog

Find the Missing Links to Better Performance and Physique

When it comes to optimizing body composition, One of the key areas that men struggle with is prioritizing their performance. In most cases, the main goal is to get as slim as possible while improving muscle definition.

However, what usually happens is rapid weight loss in the first few weeks, which is generally due to a reduction in carbohydrate intake. Once you think you've stopped progressing, one of two things can happen:

  1. Another calorie reduction through less carbohydrate consumption.
  2. A further increase in energy delivery through cardiovascular activities, some form of HIIT or an increase in strength training days.

This is the downfall for most guys. It is what affects their ability to exercise. Its recoverability exceeds the amount of stress required for stimulation. They simply cannot recover from their work.

When I deal with such people, they eat fairly balanced meals during the day, but the biggest problem I see is that there is no structured food intake around the most important part of their day when they have to do their training.

It's like doing foot exercises in school uniform and chunky black school shoes until Tuesday evening. Sure, you're wearing clothes and shoes and you're training, but will you be able to perform well without your training equipment? Take it from a retired international and professional rugby player; It is a struggle.

Now your strength training (RT) is there to trigger a reaction in the body, a reaction that signals anabolic reactions with a primary focus on muscle protein synthesis (MPS), provided that enough effort and demands are placed on the muscles during the training. MPS is a process that repairs muscle damage caused by intense exercise and activity. It repairs and strengthens the muscle fibers.

While nutrient-driven stimulation from MPS can be observed, it cannot be compared to prolonged stimulation through weight training. MPS can even be extended beyond 24 hours after a single workout. 1

Right, so RT => more time for MPS switched on = more time for an increased recovery, repair and growth state.

Nutritional deficiencies

We want to optimize the rest of our food intake so that we can::

  1. Maximize the time you spend in a recovery and repair state.
  2. Improve our performance and the quality of work in our training (at least keep it up).

When we talk about organizing a peri-workout diet strategy, we are referring to your food intake before, within, and after exercise.

This allows your body to develop and overcome any obstacles that stand in your way while effortlessly reducing body fat.

How can we basically organize these specific periods to better support our performance and goal by timing the nutrients?

So let's see what the evidence suggests by dividing things up into individual meal and macronutrient requirements. Let's start with the pre-workout.

The role of nutrition before training

Pre-workout means the consumption of nutrients within a 3 hour radius of your planned training time. This feeding time should help to supply the body with the fuel it needs for training.

Consuming protein before your scheduled workout is incredibly important to make sure you have enough amino acids in your blood, especially if you haven't consumed protein or missed a meal that day.

Now I have to remind you that the most important factor in protein consumption is your daily intake. It doesn't make sense to be obsessed with nutrient timing if you don't have the basics of the nutritional basis.

When it comes to body development and nutrition, we want to make sure that we maximize our MPS.

Maximizing the anabolic effect of protein dosing per meal includes a goal of 0.4 to 0.55 g / kg 2, 3. The total daily protein to achieve this goal is 1.6 to 2.2 g / kg (0.7 to 1.0 g / lb) .2, 3

Everyone benefits from pre-workout protein. Regardless of whether your goal is body-oriented or not, protein plays an important role in all areas of life. Do not be stupid. Eat your protein.

The role of carbohydrates before training

The pre-workout meal is about providing the fuel you need for the workout. It is worth noting that there are numerous clues that demonstrate a similar fat loss between high-carb and low-carb diets if calories and protein match. 4

Since most men tend to reduce their carbohydrate intake drastically, this only shows that fat loss occurs as long as you are in an energy deficit.

However, by prioritizing the timing of our high-energy carbohydrates, we can do what we are asked to do: perform. This also helps maintain muscle mass and creates higher energy consumption.

Now when we look at carbohydrates and performance, your body stores carbohydrates in your muscles. This stored glycogen is the main fuel source for high-intensity exercises.5 Consuming carbohydrates before exercise also supports better muscle contractions due to higher blood glucose levels.

However, the further you move on your path to fat loss, the more important it becomesThis could be the difference in your ability to work at a high enough intensity that you may be required to do. It is also critical for great workouts and bigger pumps. Let's be honest; Nobody will say no if they get a nice pump.

Since we know that carbohydrates do not have to be removed from our diet and you do strength training, it makes sense to consume carbohydrates, especially if you want to get the best possible result in fat loss.

Let me repeat again that you consume carbohydrates before training:

  • Helps with performance and recovery – Most people may think that you only need carbohydrates for long-lasting exercises (two hours or more), even if you benefit from intensive training in the short term (60 minutes or longer). So if you plan to exercise at high intensity, you should eat these carbohydrates.
  • Preservation of muscle and liver glycogen – carbohydrates are a protein-friendly nutrient. So if no carbohydrates are available, your body won't use its muscle tissue for energy without them. This is why it is so important that carbohydrates are consumed as part of your food intake, especially if you want to maintain or build muscle.
  • Stimulates the release of insulin – The combination of protein with carbohydrates can improve our protein synthesis response and prevent protein breakdown.

The role of fats before training

Fats before training are not necessary, nor do you need to remove them completely. Despite what you may hear, fats aren't the best option when it comes to performance. Performance enhancement is literally what carbohydrates do.

Fats simply don't have a significant impact on your performance, but they can provide your body with vitamins and minerals while slowing down food digestion. This, in turn, can help maintain blood sugar and insulin levels.

Adding fats to your meal before exercise is a wise decision, especially if your meal is closer to the three-hour mark before you exercise. Fats are more critical in the daily intake spectrum, but as I said, you don't have to leave them out entirely when considering your meals before and after your workout.

Guidelines for structuring your diet before training

  • Try to eat a whole meal with a full protein, high-energy carbohydrate and, if you exercise 2-3 hours later, a portion of fat – especially if you have low blood sugar levels during an intense workout.
  • If time is an issue, use a fast-acting whey protein in combination with an easily digestible carbohydrate source so you can make sure there is something in the tank.
  • For most men, between 25 and 40 g of protein, 30 to 60 g of carbohydrates and 10 to 15 g of fat are sufficient.

Example of dining options:

  1. Chicken breast, white potatoes, 1 serving of water-based vegetables, avocado.
  2. Chocolate whey protein isolate, oats, banana, nut butter with a pinch of cinnamon.

The role of intra-workout nutrition

Definition within the training: The consumption of nutrients during your training session.

Using a protein and carbohydrate supplement while exercising can provide additional energy while supporting fatigue and helping your body continue to use carbohydrates as fuel.

Don't be too excited yet. What matters in the end is the duration, volume and intensity of your training sessions.

If you do not exercise at high intensity and volume for more than 60 minutes, you do not need additional carbohydrates during the exercise.

Instead, we can store our carbohydrates for post-workout training, where they can help regenerate and weaken the post-session cortisol response. A simple mix of essential amino acid (EAA) and electrolyte is fine.

However, once you've shaped this lean and muscular body, you want to add a quality muscle to your bodyTherefore, I will give you an overview of how we can use our intra-workout diet to build muscle.

If muscle growth is a priority during training, the combination of EAAs + highly branched cyclic dextrin (HBCD) is a strong addition to your intra-training.

If essential amino acids are very digestible, add a little HBCD and you will notice an improvement in the absorption of amino acids into your skeletal muscle. 6

This triggers muscle protein synthesis and promotes growth. There are now studies showing an increase in muscle cross-sectional tissue in trainees who supplement this combination.

The effects of EAAs + HBCD are most efficient during training if your blood pumps thanks to your training.

Keep in mind that carbohydrates may not always be required during exercise. If you plan to exercise at high intensity and volume for more than an hour, it may be a good idea to use intra-workout carbohydrates.

Guidelines for structuring your intra-workout diet

  • For sessions of less than 60 minutes: 1-2 servings of EAA + electrolyte mixture (usually 10-20 g).
  • For sessions that last longer than 60 minutes: 1-2 servings of EAA + electrolyte mixture, one serving of HBCD (usually 20-30 g).
  • For those looking for muscle growth: 1 serving of EAA + electrolyte mixture, two servings of HBCD.

The role of nutrition after exercise

The consumption of nutrients after completing your training session fulfills the role of post-training nutrition. This meal should be taken within 1-3 hours after training.

The focus of the post-workout meal is on reducing the cortisol (stress) response through weight training, starting the recovery and repair process, while avoiding spending time in a catabolic state.

After exercise, the body's insulin sensitivity is high, meaning that it is ready to use the carbohydrates in this meal by replenishing the glycogen level without shifting much of that energy into a fat cell. Another reason why this is such a strong time – wait, so can I expect to build muscle quickly in this window?

No, not necessarily, because your body is less likely to split the calories consumed as fat than muscle.

The role of the post workout protein

Keep in mind that training increases both protein synthesis and protein breakdown. Consuming protein in this window can further promote the positive nitrogen balance required for recovery, repair, and growth.

Since most men tend not to meet their daily protein needs, a useful strategy is to consume a post-workout shake within 30 minutes of your workout so that you have time to relax before you go within 1-2 hours eat a whole meal.

The same protein guidelines from our pre-workout should be followed. However, you can only take in 20-40 g of high quality protein in the form of a whey protein isolate after training. This can be repeated every 3-5 hours in order to maximally maintain protein synthesis7.

Make sure you consume a complete source of protein, such as lean red or white meat, fish, eggs, or a combination of these, in your whole meal.

The role of carbohydrates after exercise

This meal should contain the highest amount of carbohydrates in one of your meals during the day. We've already noticed that your body's insulin sensitivity and nutrient distribution is high, but that doesn't mean you can just eat everything in the kitchen.

I want to keep reminding my customers that you deserve your carbohydrates. So make sure you've put effort into your workout so you can really enjoy the benefits of this high-carb meal.

Our post-workout carbohydrates also help increase intramuscular glycogen storage, which is known to reduce recovery times

It is also worth noting that post-workout carbohydrates may result in an increased response to muscle protein synthesis through insulin-mediated activation of the Akt / mTORC1 pathway and reduced cortisol and muscle protein breakdown. 9

The number of carbohydrates in this meal can vary depending on personal preference and the amount you need to play with every day.

Since 3 g / kg body weight is a good starting point for your daily intake, I like to take pictures of 50% of my daily intake with my meal after training. 10

For example, an 80 kg man would aim for 240 g of carbohydrates for daily intake, which would mean adding 120 g of carbohydrates to the post-workout meal. Add the rest of the 120 g of carbohydrates to the other meals throughout the day.

The role of fats after exercise

Since we know that fats are not necessary in our pre-workout, it should come as no surprise that they are also not necessary for our post-workout meal.

Because our body development is a priority, it may be advisable to limit the dietary fat in your post-workout meal. Based on current knowledge, I would recommend limiting the fat content in the diet to 10 g or less. 11

In addition, it should be mentioned that the results also indicate that a high-fat diet after training can impair the regulation of the restructuring of the skeletal muscles and suppress anabolic activity

Guidelines for structuring your post-workout diet

  • If you're struggling to meet your daily protein needs, consume a post-workout WPI shake that contains 20-40 g of protein.
  • Consume your post-workout meal within 1 to 3 hours of your workout with a competing protein source that meets our initial protein guidelines per meal of 0.4-0.55 g / kg body weight, combined with 50% of your total daily carb intake.
  • Limit your fat intake to 10 g or less.

Example of dining options::

  1. Red meat, jasmine rice and peppers.
  2. Turkey breast, pasta and spinach.

Some additional recommendations

Simplify your protein intake by distributing it evenly throughout the day. Try to meet the minimum requirements for your meal before training. Remember that it takes hours to digest food. So listen to how your body feels with the size of the meals you eat before training.

I know my personal preference is a medium-sized meal because I don't like to feel too full before training, but I also don't like to feel too hungry.

Fats slow down the digestive process, So keep this in mind since you don't want to attack the barbell if you feel excessively full. The further you are from your training, the more acceptable the fats in this meal are.

Choose fast, easily digestible carbohydrates like rice, rice cream, oats and potatoes that you can use in your meals before and after your workout.

There is an inverse relationship between carbohydrate and fat based meals. If you eat a high-carb meal, the fat content should be low. When eating a low-carb meal, the fat content should be higher.

References

1. Atherton, P.J. & Smith, K. (2012). "Muscle protein synthesis in response to diet and exercise." The Journal of Physiology, 590 (5), 1049-105. 1057.

2. Schönfeld BJ, Aragon AA. "How much protein can the body use to build muscle in a single meal? Impact on daily protein distribution." Int Soc magazine sports nutrition. 2018, February 27; 15:10.

3. Aragon AA. "Behind the paper: Clarifying protein distribution concerns." AARR, February 2018.

4. Hall & Guo, "Obesity energetics: regulation of body weight and the effects of the composition of the diet." Gastroenterology, volume 152, edition 7, May 2017, pages 1718-1727.e3.

5. Richard B. Kreider, Colin D. Wilborn, Lem Taylor, Bill Campbell, Anthony L. Almada, Rick Collins, Mathew Cooke, Conrad P. Earnest, Mike Greenwood et al. Journal of the International Society of Sports Nutrition, 7, 7 (2010).

6. Vogel SP, Tarpenning KM, Marino FE. "Independent and combined effects of the intake of liquid carbohydrates / essential amino acids on hormonal and muscular adjustments after strength training in untrained men." Eur Journal Applied Physiology. 2006; 97: 225- 38.

7. Ralf Jäger, Chad M. Kerksick, Bill I. Campbell et al., "Status of the International Society for Sports Nutrition: Protein and Exercise". Journal of the International Society of Sports Nutrition, Volume 14, item number: 20 (2017).

8. Burke, L.M., Hawley, J.A., Wong, S.H., Jeukendrup, A.E. "Carbohydrates for training and competition." Journal of Sports Science. 2011; 29 Suppl 1: S17-27.

9. Haff, G. G .; Lehmkuhl, M. J .; McCoy, L. B .; Stone, M.H. "Carbohydrate supplementation and strength training." J. Strength, Cond. Res. 2003.

10. Hall, KD et al. "A review of the carbohydrate-insulin model of obesity." European Journal of Clinical Nutrition vol. 71.3 (2017): 323-4. 326.

11. Stephens FB, Chee C, Wall BJ et al. "Lipid-induced insulin resistance is associated with an impaired synthetic response of skeletal muscle protein to amino acid intake in healthy young men." Diabetes. 2015; 64 (5): 1615-16. 1620.

12. Kimball SR, Ravi S., Gordon BS, Dennis MD, Jefferson LS. "The amino acid-induced activation of mTORC1 in rat liver is weakened by the short-term consumption of a high-fat diet." J Nutri. 2015; 145 (11): 2496-; 2502.

05 Jun
Blog

Father’s Day: The Best Skin Care For Dad And Baby

These Father's dayTreat the new father in your life to skin care that has been specially developed for you and your baby. From gentle detergents to rich body oils, Eminence Organics has a variety of skin care products for men that can serve as skin care products for babies. Here is a selection of Eminence Organics products to pamper your favorite duo.

Eminence Organics Stone Crop Gel Wash

Clean: Stone Crop Gel Wash

Eminence Organics Stone Crop Gel Wash is the perfect choice for even the most sensitive skin. This gentle gel cleanser is formulated with moisturizing stone harvest and soothing shea butter and perfectly cleanses the skin without covering it. Apply to dad as a facial wash to remove surface buildup, and to babies as a whole body wash to cleanse and soften the skin. Dad will love the revitalizing scent of this detergent, and the baby will love its skin-smoothing properties.

Eminence Organics Stone Crop Body Lotion

Moisturize: Stone Crop Body Lotion & Apricot Body Oil

Follow perfect cleaning with a moisturizing treatment that's perfect for babies and first fathers. Stone Crop Body Lotion is infused with Stone Crop to soothe and repair dry skin. Expert tip: Mix it with apricot body oil for an extra dose of moisture. Vitamin-rich apricot kernel oil and sea buckthorn oil combine with moisturizing grape seed oil and jojoba oil to soften and smooth the skin. The calm and calming scent is perfect for dad and baby – especially at lunchtime.

Eminence Organics Tropical Vanilla Day Cream SPF 32

Protect: Tropical Vanilla Day Cream SPF 32

Sun care is an essential part of any skin care regimen – regardless of your age. Eminence Organics The tropical vanilla day cream SPF 32 protects the skin from harmful UV rays and protects against zinc and vegetable ingredients. After applying a layer of this SPF moisturizer on your father's face, store a small amount for the baby's body to get a double protective dose (note: not recommended for babies under 6 months). Now you are with the family on a day in the sun.

As with any skin care product, we recommend that you consult your pediatrician or doctor before adding any new products to your baby's skin care.

What Are Father's Day Plans? Do you treat him with Eminence Organics skin care for men? Tell us in the comments below and on social media how to spoil your special guy.

This entry was originally published in June 2018 and has been updated for accuracy and completeness.

04 Jun
Blog

Skagen Falster 3 X By Kygo Review: Stealthy Scandinavian

Skagen Falster 3 x by Kygo review face

Skagen Falster 3 X By Kygo Review: Scandinavian Stealth

"The Skagen Falster 3 X by Kygo gives one of the best WearOS smartwatches you can buy an elegant, stealthy look."

  • Stealthy, cool, minimalist design

  • X By Kygo branding is subtle but effective

  • Makes and receives calls

  • Full day battery and quick charge

  • WearOS can be frustrating

Cooperation is widespread in the world of watches. Fashion brands, artists and even racing teams work together regularly to create a unique watch.

Skagen, the Danish brand best known for its minimalist watches and stylish accessories, has taken a slightly different route with its special edition Falster 3 Smartwatch in collaboration with Norwegian DJ and producer Kygo.

Kygo first immersed himself in the technology with a series of headphones and speakers. However, this collaboration with Skagen is special given the common Scandinavian background. I've been wearing the Falster 3 X By Kygo for a week and have good news to report. This is one of the best WearOS smartwatches currently available.

design

What is the difference between this watch and the normal Falster 3 smartwatch? The X Kygo model has a matte black body with a black silicone strap for an ultra-stealthy look. The only deviation from this topic is a strong white guard, who is marked with the words "X by Kygo". There is also a subtle X on the top of the strap.

Andy Boxall / Digital Trends

Of course, you also get an exclusive Kygo X Skagen dial that, as you guessed it, is black and white. By default, the constantly on environment screen does not show the time. Instead, a large X appears on the screen. This helps me to imagine that I am a member of the X-Men, but it does not help me to see the time at a glance.

Fortunately, all normal Falster 3 dials are included. The customizable yet minimalist Digital 3 (see above) looks great, while the Danish star face gives the watch the much needed color.

That is all for the differences. Even the box it comes in is the same as any other Falster 3 o'clock. The housing is made of stainless steel, has a diameter of 42 mm and a depth of 11 mm and a 1.3 inch OLED screen. The 22 mm belt is attached to it with two narrow, tubular eyelets. There are three buttons on the side of the case. The middle one is a rotating crown, while the other two can be programmed to activate the functions of your choice.

Skagen Falster 3 X by Kygo StrapAndy Boxall / Digital Trends

Since the Falster 3 X By Kygo is almost completely black, it goes with everything and looks polite and sophisticated, but can lose a bit of identity. The regular Falster 3 is much more colorful.

The black silicone strap is comfortable and has a ribbed texture underneath so it doesn't sweat. It grabs your arm and prevents the watch from slipping around your wrist, but does not collect dust and lint. The name Skagen is stamped into the clasp, which contributes to the many details that make the watch look good.

Andy Boxall / Digital Trends

The crown rotates to facilitate navigation in the operating system. I found it to be fairly small and fairly stiff to rotate, especially compared to the Moto 360 that I wore the week before Falster 3, but the size means that it is suitable for all fingers.

The buttons have a high-quality click and are of course minimalistic in design. By default, the top button opens a list of your saved watch faces, and the bottom button changes to Google Fit. Browse through the "Personalization" menu and you can redefine it as you wish.

Andy Boxall / Digital Trends

There's not much reason for someone who isn't a Kygo fan to buy this Falster 3 in a special edition over the regular model, but if you do, you won't be disappointed. The Falster 3 is one of the best looking WearOS smartwatches I've ever seen. The clandestine makeover retains everything that was great about the regular model, but adds a new option that fits your style.

Performance and software

Skagen uses the Qualcomm Snapdragon Wear 3100 system on a chip (SoC) paired with 1 GB RAM for the Falster 3 X By Kygo, making it one of the most powerful WearOS smartwatches available. WearOS from Google is installed with the integrated version 2.17. It was first released in April, which means the watch is almost up to date. It contains the "wash hands" timer.

WearOS is very malicious. It holds back many otherwise solid intelligent atches. But how do the defects affect you every day? Here's an example that drives me crazy.

Skagen Falster 3 X by KygoAndy Boxall / Digital Trends

When notifications are sent to the Falster 3, you will get a vibrating alert and the screen will wake up to show you what's new. For me, the watch doesn't usually show the latest notification, but an older notification (usually from Gmail). To see the new one, I have to manually scroll to the top of the list, which means that the usefulness of a smartwatch that is available at a glance is lost. Or it just alerts me several times as if accusing me of not dealing with them. This happens almost independently of the phone to which it is connected and on a regular basis.

Skagen Falster 3 X by Kygo with notificationsAndy Boxall / Digital Trends

Skagen doesn't install unique apps on the watch, and Google doesn't install the messaging app or maps by default. Therefore, you have to do this manually. There are a number of apps for WearOS, including Spotify, Telegram, Cardiogram, Messenger and more.

Apps differ in usefulness and performance. Google Maps is helpful, but can run slowly depending on the strength of the GPS signal. Google Assistant is available. Because the watch has a speaker, responses can be both heard and read on the screen.

Skagen Falster 3 X from Kygo Apps ListAndy Boxall / Digital Trends

A microphone is connected to the speaker, with which calls can be made and received via Bluetooth and not via an integrated 4G LTE connection. This is another example of where WearOS can get confusing. The pre-installed phone app didn't work on my watch and forced me to download the Google phone app from the Play Store, which worked without incident.

Would you like to use the telephone function? It's fine for quick calls, but you don't want to have a long conversation. Aside from the general oddity of talking to your watch, audio is choppy when one party talks about the other. It's great to see this feature on a WearOS smartwatch at all, as many models don't include it.

Health tracking

Google Fit is the standard training platform of the Falster 3. The watch has a heart rate sensor on the back and is waterproof up to 30 meters, so it can be worn while swimming. The heart rate sensor delivered measurements similar to my Apple Watch, but there are big deviations. The results often vary by up to 10 beats per minute per minute.

In other words, it may not be a replacement for a special heart rate monitor for those who take their fitness seriously.

Skagen Falster 3 X by Kygo Google Fit screenAndy Boxall / Digital Trends

Starting a workout is easy: Google Fit access is programmed in the bottom button of the watch and GPS to make it easier to track runs. Data is collected and synchronized with the Google Fit app on your phone, which has recently been redesigned. It has been improved visually, but finding historical data is more complicated.

Andy Boxall / Digital Trends

Fit remains an easy-to-use system and works well under WearOS. However, like the heart rate sensor, it will not satisfy hardcore fitness addicts. There are numerous fitness apps available for WearOS in the Google Play Store, including Endomundo, Strava, Runtastic and Map My Run.

The Falster 3, in either its Kygo or standard form, doesn't focus on fitness, so the casualness of Google Fit is likely to appeal to most people who consider it.

battery

Skagen does not list the size of the Falster 3's battery, but claims that it lasts at least 24 hours before it needs to be charged. The Snapdragon 3100 from Qualcomm has several battery saving modes that allow even longer usage times.

In my experience, a normal day that starts at 8 a.m. and ends at midnight includes a tracked basic workout and active, active heart rate monitoring. The remaining battery life would not be enough to last for a second day, even if the watch is turned off overnight.

Andy Boxall / Digital Trends

The small magnetic charging base is the same as all the smartwatches designed by Fossil. If the battery charged 14% at the end of a normal day, it took 55 minutes to reach 100%. It took 65 minutes from zero to 100%. The one-day battery is balanced by quick charging.

Skagen Falster 3 X by Kygo on the wristAndy Boxall / Digital Trends

The battery life of smartwatch varies greatly depending on the use. If you use the phone or use GPS, the battery will be much more loaded, although the Falster 3 should still last for most of the day.

The battery modes help here. Daily mode is standard with all functions active, while advanced mode shuts down some functions such as on-screen audio and Wi-Fi. Time only mode turns everything off except time. These are quickly activated using the WearOS pulldown quick access settings.

Price, guarantee and availability

The Kygo Skagen Falster 3 X costs $ 295 or £ 279, just like the normal Falster 3. It is available directly from Skagen's online store and comes with a two-year warranty.

Our opinion

The Skagen Falster 3 X By Kygo is effortlessly stylish and individual than the equally great Fossil Gen 5 and excellent performance. It is one of the best WearOS smartwatches you can buy today.

Is there a better alternative?

The Skagen Falster 3 X by Kygo is a great buy. If you choose a WearOS smartwatch, check out the $ 299 Fossil Gen 5, which is very similar except for the design, and the $ 299 Moto 360, which in turn offers you another design alternative. Outside of WearOS, we also recommend the Samsung Galaxy Watch Active 2 with its superior software and fitness tracking.

If you have an iPhone, we recommend that you buy an Apple Watch Series 5 for $ 399. WearOS connects to iOS, but you lose some features, including iMessage notifications and app integration. It's better to spend a little more on the Apple Watch. Not only is the software the best portable platform, but the design and materials are excellent.

How long it will take?

The Falster 3 X By Kygo is waterproof up to 30 meters, but not particularly robust. The latest version of WearOS is running. This is a good sign of receiving future updates. Google’s new software may not always include new features, but may provide bug fixes and other improvements. It is therefore important to maintain them. No contract is required for the smartwatch to use the phone function.

When you buy the Falster 3, you just have to think about the battery life and technology. The battery life has a limited lifespan, but will likely last for a few more years. Inside is the latest technology for smartwatches. The Falster 3 is a smartwatch that you can buy safely and is expected to last for two years or more.

Should you buy one?

Yes, in any case. The Falster 3, whether it is the X By Kygo edition or not, is one of the best looking and most powerful Smartwatches with WearOS available today.

Editor's recommendations




04 Jun
Blog

Find the Missing Links to Better Performance and Physique

When it comes to optimizing body composition, One of the key areas that men struggle with is prioritizing their performance. In most cases, the main goal is to get as slim as possible while improving muscle definition.

However, what usually happens is rapid weight loss in the first few weeks, which is generally due to a reduction in carbohydrate intake. Once you think you've stopped progressing, one of two things can happen:

  1. Another calorie reduction through less carbohydrate consumption.
  2. A further increase in energy delivery through cardiovascular activities, some form of HIIT or an increase in strength training days.

This is the downfall for most guys. It is what affects their ability to exercise. Its recoverability exceeds the amount of stress required for stimulation. They simply cannot recover from their work.

When I deal with such people, they eat fairly balanced meals during the day, but the biggest problem I see is that there is no structured food intake around the most important part of their day when they have to do their training.

It's like doing foot exercises in school uniform and chunky black school shoes until Tuesday evening. Sure, you're wearing clothes and shoes and you're training, but will you be able to perform well without your training equipment? Take it from a retired international and professional rugby player; It is a struggle.

Now your strength training (RT) is there to trigger a reaction in the body, a reaction that signals anabolic reactions with a primary focus on muscle protein synthesis (MPS), provided that enough effort and demands are placed on the muscles during the training. MPS is a process that repairs muscle damage caused by intense exercise and activity. It repairs and strengthens the muscle fibers.

While nutrient-driven stimulation from MPS can be observed, it cannot be compared to prolonged stimulation through weight training. MPS can even be extended beyond 24 hours after a single workout. 1

Right, so RT => more time for MPS switched on = more time for an increased recovery, repair and growth state.

Nutritional deficiencies

We want to optimize the rest of our food intake so that we can::

  1. Maximize the time you spend in a recovery and repair state.
  2. Improve our performance and the quality of work in our training (at least keep it up).

When we talk about organizing a peri-workout diet strategy, we are referring to your food intake before, within, and after exercise.

This allows your body to develop and overcome any obstacles that stand in your way while effortlessly reducing body fat.

How can we basically organize these specific periods to better support our performance and goal by timing the nutrients?

So let's see what the evidence suggests by dividing things up into individual meal and macronutrient requirements. Let's start with the pre-workout.

The role of nutrition before training

Pre-workout means the consumption of nutrients within a 3 hour radius of your planned training time. This feeding time should help to supply the body with the fuel it needs for training.

Consuming protein before your scheduled workout is incredibly important to make sure you have enough amino acids in your blood, especially if you haven't consumed protein or missed a meal that day.

Now I have to remind you that the most important factor in protein consumption is your daily intake. It doesn't make sense to be obsessed with nutrient timing if you don't have the basics of the nutritional basis.

When it comes to body development and nutrition, we want to make sure that we maximize our MPS.

Maximizing the anabolic effect of protein dosing per meal includes a goal of 0.4 to 0.55 g / kg 2, 3. The total daily protein to achieve this goal is 1.6 to 2.2 g / kg (0.7 to 1.0 g / lb) .2, 3

Everyone benefits from pre-workout protein. Regardless of whether your goal is body-oriented or not, protein plays an important role in all areas of life. Do not be stupid. Eat your protein.

The role of carbohydrates before training

The pre-workout meal is about providing the fuel you need for the workout. It is worth noting that there are numerous clues that demonstrate a similar fat loss between high-carb and low-carb diets if calories and protein match. 4

Since most men tend to reduce their carbohydrate intake drastically, this only shows that fat loss occurs as long as you are in an energy deficit.

However, by prioritizing the timing of our high-energy carbohydrates, we can do what we are asked to do: perform. This also helps maintain muscle mass and creates higher energy consumption.

Now when we look at carbohydrates and performance, your body stores carbohydrates in your muscles. This stored glycogen is the main fuel source for high-intensity exercises.5 Consuming carbohydrates before exercise also supports better muscle contractions due to higher blood glucose levels.

However, the further you move on your path to fat loss, the more important it becomesThis could be the difference in your ability to work at a high enough intensity that you may be required to do. It is also critical for great workouts and bigger pumps. Let's be honest; Nobody will say no if they get a nice pump.

Since we know that carbohydrates do not have to be removed from our diet and you do strength training, it makes sense to consume carbohydrates, especially if you want to get the best possible result in fat loss.

Let me repeat again that you consume carbohydrates before training:

  • Helps with performance and recovery – Most people may think that you only need carbohydrates for long-lasting exercises (two hours or more), even if you benefit from intensive training in the short term (60 minutes or longer). So if you plan to exercise at high intensity, you should eat these carbohydrates.
  • Preservation of muscle and liver glycogen – carbohydrates are a protein-friendly nutrient. So if no carbohydrates are available, your body won't use its muscle tissue for energy without them. This is why it is so important that carbohydrates are consumed as part of your food intake, especially if you want to maintain or build muscle.
  • Stimulates the release of insulin – The combination of protein with carbohydrates can improve our protein synthesis response and prevent protein breakdown.

The role of fats before training

Fats before training are not necessary, nor do you need to remove them completely. Despite what you may hear, fats aren't the best option when it comes to performance. Performance enhancement is literally what carbohydrates do.

Fats simply don't have a significant impact on your performance, but they can provide your body with vitamins and minerals while slowing down food digestion. This, in turn, can help maintain blood sugar and insulin levels.

Adding fats to your meal before exercise is a wise decision, especially if your meal is closer to the three-hour mark before you exercise. Fats are more critical in the daily intake spectrum, but as I said, you don't have to leave them out entirely when considering your meals before and after your workout.

Guidelines for structuring your diet before training

  • Try to eat a whole meal with a full protein, high-energy carbohydrate and, if you exercise 2-3 hours later, a portion of fat – especially if you have low blood sugar levels during an intense workout.
  • If time is an issue, use a fast-acting whey protein in combination with an easily digestible carbohydrate source so you can make sure there is something in the tank.
  • For most men, between 25 and 40 g of protein, 30 to 60 g of carbohydrates and 10 to 15 g of fat are sufficient.

Example of dining options:

  1. Chicken breast, white potatoes, 1 serving of water-based vegetables, avocado.
  2. Chocolate whey protein isolate, oats, banana, nut butter with a pinch of cinnamon.

The role of intra-workout nutrition

Definition within the training: The consumption of nutrients during your training session.

Using a protein and carbohydrate supplement while exercising can provide additional energy while supporting fatigue and helping your body continue to use carbohydrates as fuel.

Don't be too excited yet. What matters in the end is the duration, volume and intensity of your training sessions.

If you do not exercise at high intensity and volume for more than 60 minutes, you do not need additional carbohydrates during the exercise.

Instead, we can store our carbohydrates for post-workout training, where they can help regenerate and weaken the post-session cortisol response. A simple mix of essential amino acid (EAA) and electrolyte is fine.

However, once you've shaped this lean and muscular body, you want to add a quality muscle to your bodyTherefore, I will give you an overview of how we can use our intra-workout diet to build muscle.

If muscle growth is a priority during training, the combination of EAAs + highly branched cyclic dextrin (HBCD) is a strong addition to your intra-training.

If essential amino acids are very digestible, add a little HBCD and you will notice an improvement in the absorption of amino acids into your skeletal muscle. 6

This triggers muscle protein synthesis and promotes growth. There are now studies showing an increase in muscle cross-sectional tissue in trainees who supplement this combination.

The effects of EAAs + HBCD are most efficient during training if your blood pumps thanks to your training.

Keep in mind that carbohydrates may not always be required during exercise. If you plan to exercise at high intensity and volume for more than an hour, it may be a good idea to use intra-workout carbohydrates.

Guidelines for structuring your intra-workout diet

  • For sessions of less than 60 minutes: 1-2 servings of EAA + electrolyte mixture (usually 10-20 g).
  • For sessions that last longer than 60 minutes: 1-2 servings of EAA + electrolyte mixture, one serving of HBCD (usually 20-30 g).
  • For those looking for muscle growth: 1 serving of EAA + electrolyte mixture, two servings of HBCD.

The role of nutrition after exercise

The consumption of nutrients after completing your training session fulfills the role of post-training nutrition. This meal should be taken within 1-3 hours after training.

The focus of the post-workout meal is on reducing the cortisol (stress) response through weight training, starting the recovery and repair process, while avoiding spending time in a catabolic state.

After exercise, the body's insulin sensitivity is high, meaning that it is ready to use the carbohydrates in this meal by replenishing the glycogen level without shifting much of that energy into a fat cell. Another reason why this is such a strong time – wait, so can I expect to build muscle quickly in this window?

No, not necessarily, because your body is less likely to split the calories consumed as fat than muscle.

The role of the post workout protein

Keep in mind that training increases both protein synthesis and protein breakdown. Consuming protein in this window can further promote the positive nitrogen balance required for recovery, repair, and growth.

Since most men tend not to meet their daily protein needs, a useful strategy is to consume a post-workout shake within 30 minutes of your workout so that you have time to relax before you go within 1-2 hours eat a whole meal.

The same protein guidelines from our pre-workout should be followed. However, you can only take in 20-40 g of high quality protein in the form of a whey protein isolate after training. This can be repeated every 3-5 hours in order to maximally maintain protein synthesis7.

Make sure you consume a complete source of protein, such as lean red or white meat, fish, eggs, or a combination of these, in your whole meal.

The role of carbohydrates after exercise

This meal should contain the highest amount of carbohydrates in one of your meals during the day. We've already noticed that your body's insulin sensitivity and nutrient distribution is high, but that doesn't mean you can just eat everything in the kitchen.

I want to keep reminding my customers that you deserve your carbohydrates. So make sure you've put effort into your workout so you can really enjoy the benefits of this high-carb meal.

Our post-workout carbohydrates also help increase intramuscular glycogen storage, which is known to reduce recovery times

It is also worth noting that post-workout carbohydrates may result in an increased response to muscle protein synthesis through insulin-mediated activation of the Akt / mTORC1 pathway and reduced cortisol and muscle protein breakdown. 9

The number of carbohydrates in this meal can vary depending on personal preference and the amount you need to play with every day.

Since 3 g / kg body weight is a good starting point for your daily intake, I like to take pictures of 50% of my daily intake with my meal after training. 10

For example, an 80 kg man would aim for 240 g of carbohydrates for daily intake, which would mean adding 120 g of carbohydrates to the post-workout meal. Add the rest of the 120 g of carbohydrates to the other meals throughout the day.

The role of fats after exercise

Since we know that fats are not necessary in our pre-workout, it should come as no surprise that they are also not necessary for our post-workout meal.

Because our body development is a priority, it may be advisable to limit the dietary fat in your post-workout meal. Based on current knowledge, I would recommend limiting the fat content in the diet to 10 g or less. 11

In addition, it should be mentioned that the results also indicate that a high-fat diet after training can impair the regulation of the restructuring of the skeletal muscles and suppress anabolic activity

Guidelines for structuring your post-workout diet

  • If you're struggling to meet your daily protein needs, consume a post-workout WPI shake that contains 20-40 g of protein.
  • Consume your post-workout meal within 1 to 3 hours of your workout with a competing protein source that meets our initial protein guidelines per meal of 0.4-0.55 g / kg body weight, combined with 50% of your total daily carb intake.
  • Limit your fat intake to 10 g or less.

Example of dining options::

  1. Red meat, jasmine rice and peppers.
  2. Turkey breast, pasta and spinach.

Some additional recommendations

Simplify your protein intake by distributing it evenly throughout the day. Try to meet the minimum requirements for your meal before training. Remember that it takes hours to digest food. So listen to how your body feels with the size of the meals you eat before training.

I know my personal preference is a medium-sized meal because I don't like to feel too full before training, but I also don't like to feel too hungry.

Fats slow down the digestive process, So keep this in mind since you don't want to attack the barbell if you feel excessively full. The further you are from your training, the more acceptable the fats in this meal are.

Choose fast, easily digestible carbohydrates like rice, rice cream, oats and potatoes that you can use in your meals before and after your workout.

There is an inverse relationship between carbohydrate and fat based meals. If you eat a high-carb meal, the fat content should be low. When eating a low-carb meal, the fat content should be higher.

References

1. Atherton, P.J. & Smith, K. (2012). "Muscle protein synthesis in response to diet and exercise." The Journal of Physiology, 590 (5), 1049-105. 1057.

2. Schönfeld BJ, Aragon AA. "How much protein can the body use to build muscle in a single meal? Impact on daily protein distribution." Int Soc magazine sports nutrition. 2018, February 27; 15:10.

3. Aragon AA. "Behind the paper: Clarifying protein distribution concerns." AARR, February 2018.

4. Hall & Guo, "Obesity energetics: regulation of body weight and the effects of the composition of the diet." Gastroenterology, volume 152, edition 7, May 2017, pages 1718-1727.e3.

5. Richard B. Kreider, Colin D. Wilborn, Lem Taylor, Bill Campbell, Anthony L. Almada, Rick Collins, Mathew Cooke, Conrad P. Earnest, Mike Greenwood et al. Journal of the International Society of Sports Nutrition, 7, 7 (2010).

6. Vogel SP, Tarpenning KM, Marino FE. "Independent and combined effects of the intake of liquid carbohydrates / essential amino acids on hormonal and muscular adjustments after strength training in untrained men." Eur Journal Applied Physiology. 2006; 97: 225- 38.

7. Ralf Jäger, Chad M. Kerksick, Bill I. Campbell et al., "Status of the International Society for Sports Nutrition: Protein and Exercise". Journal of the International Society of Sports Nutrition, Volume 14, item number: 20 (2017).

8. Burke, L.M., Hawley, J.A., Wong, S.H., Jeukendrup, A.E. "Carbohydrates for training and competition." Journal of Sports Science. 2011; 29 Suppl 1: S17-27.

9. Haff, G. G .; Lehmkuhl, M. J .; McCoy, L. B .; Stone, M.H. "Carbohydrate supplementation and strength training." J. Strength, Cond. Res. 2003.

10. Hall, KD et al. "A review of the carbohydrate-insulin model of obesity." European Journal of Clinical Nutrition vol. 71.3 (2017): 323-4. 326.

11. Stephens FB, Chee C, Wall BJ et al. "Lipid-induced insulin resistance is associated with an impaired synthetic response of skeletal muscle protein to amino acid intake in healthy young men." Diabetes. 2015; 64 (5): 1615-16. 1620.

12. Kimball SR, Ravi S., Gordon BS, Dennis MD, Jefferson LS. "The amino acid-induced activation of mTORC1 in rat liver is weakened by the short-term consumption of a high-fat diet." J Nutri. 2015; 145 (11): 2496-; 2502.

«‹245246247248249›»