30 Dec
Blog

3 Effective Supplements for Building Muscle Mass

There are literally thousands of different nutritional supplements on the market, and a large portion of them are aimed at people looking to gain muscle mass. If you are new to this, you are going to have a nightmarish time figuring out which supplements to choose.

So many people choose their supplements based on what others tell them or on pseudo-science, but you need to educate yourself about any product before ingesting it. Some supplements work, but some either have minimal effects or are simply useless. Let's take a look at three of the most effective supplements for building muscle mass.

Protein powder

Protein powder is the most trusted and probably the most important supplement for anyone looking to gain muscle mass. It is usually recommended that someone consume around 1g of protein per kg of body weight, and this can be very difficult to almost impossible depending on their diet.

Different protein powders work differently, and you need to know the key differences between them to get the best results.

The two main types of protein powder are whey protein powder and casein protein powder. Whey protein is absorbed faster and is better if you want to speed up muscle building right after your workout. Casein protein is good to take right before bed as it breaks down more slowly and helps repair muscle while you sleep.

If you are a vegan we recommend pea protein, hemp protein, or pumpkin seed protein as they have a good amino acid profile for muscle growth. Brown rice protein is a great option too, and some studies have found it could be just as effective as whey protein in boosting muscle growth after a workout, so check it out.

Creatine

Creatine is also one of the most proven nutritional supplements out there. Creatine occurs naturally in foods like tomatoes, but it's hard to get enough from food alone if you want to get any noticeable effects.

You cannot just start taking creatine and get results. There will be a loading phase where you will need to take about four times the recommended daily allowance for a week. From then on, you can move up to around 3 mg to 5 mg per day before your workout.

Another thing to know about creatine is that if you stop using it, the effects wear off. So this is a supplement that you will most likely need to take for the rest of your life if you want to continue to enjoy its performance-enhancing and aesthetic benefits.

Turkersterone

Testosterone plays a very important role in the muscle building process. Testosterone levels usually begin to drop by the age of 30, which is why building muscle mass becomes more difficult after that age. But if you're older and your testosterone levels drop, turkesterone can help.

Turkesterone is an ecdysteroid, a natural form of steroid found in plants. But don't worry, it doesn't have the same side effects as anabolic steroids and is completely legal.

Turkesterone offers many of the same benefits of anabolic steroids, such as: B. increased muscle growth, strength and endurance. This is a great addition to add to your stack if you need an extra boost during your sessions. And unlike anabolic steroids, you don't have to worry about cycling.

There are some of the most researched and most effective nutritional supplements out there for people looking to gain mass. We recommend adding some or all of these to your routine and see how you like the results.

11 Aug
Blog

Stiff Leg Deadlift to Obtain Better Muscle Mass

The stiff-legged deadlift is considered a beneficial exercise that helps promote better strength in your hamstrings and glutes. Also known as a straight-leg deadlift with dumbbells, this workout primarily works your hamstrings, glutes, and lifting pole while secondarily working your core, abdominal, and oblique muscles. This isolation exercise has numerous health benefits, making it one of the ideal workouts to add to your exercise routine. It promotes increased activation of the muscle fibers in your thigh and gluteus muscles. It also improves your daily and athletic performance by increasing your performance and explosiveness.
Below is the perfect stiff-legged deadlift guide that will make this exercise easy and smooth.

To efficiently perform the deadlift with stiff legs:

Below is all the information ranging from instructions to the stiff leg deadlift variations you need to improve its performance. All you need for this exercise is a pair of dumbbells.

Directions:

  1. To begin with, stand with your feet shoulder-width apart and hold a pair of dumbbells in both hands with your palms facing you. Keeping your chest raised, your core tensed, and your shoulder blades together. This is your starting position.
  2. Now slowly bend towards your waist, knees slightly bent and hips backwards. Try bringing the weights over your feet until you feel a stretch in your hamstrings. Remember to keep your core tense and your back upright during this exercise.
  3. Lastly, squeeze your hamstrings and glutes as you return to the starting position.
    Repeat.

Common mistakes when making deadlifts with stiff legs:

  1. Many people tend to move the dumbbells far away from their body during this exercise. This creates unnecessary pressure on your back and carries your body weight on your toes. It is therefore always advisable to keep the dumbbells close to you.
  2. The most common mistake weight lifters typically make is rounding their backs while doing this workout. Hence, it is necessary to stabilize your body, keep your shoulder blades together, keep your core moving, and keep your back straight during this exercise.
  3. Some strength athletes tend to bend forward too quickly when deadlifting with stiff legs. This can increase the risk of injury or stress. So try to do this exercise slowly and steadily.

Services:

  1. This isolation exercise allows you to focus primarily on building your hamstrings. This helps you lift heavy weights easily and proves to be again in all aspects.
  2. The stiff leg deadlift increases your muscle mass and thus leads to an improvement in performance in both daily and sporting activities.
  3. It also helps in making your muscles more defined and prominent.

Variations:

If you're completely comfortable performing the traditional deadlift with stiff legs, here are some variations you can try:

  • Rigid leg deadlift with ligaments– This exercise is known to be an advanced version of the deadlift with stiff legs. It involves the use of a resistance band. You should tense your arms more, extend your arms forward, and maintain the same shape while doing this exercise.
  • Stiff leg deadlift with kettlebell– This variant of deadlifting with stiff legs involves using a kettlebell instead of dumbbells. It's no different from traditional deadlifts, but you'll need to use a heavier kettlebell instead of two light dumbbells. While performing this variation, maintain the same shape that you used for the deadlift with stiff legs.

Frequently asked Questions:

  1. How many stiff leg deadlifts should I do?
    If you're a beginner, aim for at least 3 to 4 sets of 10 to 12 repetitions of stiff-legged deadlifts with lighter weights. But as you become more comfortable with this exercise, you can do 3 to 4 sets of 6 to 8 repetitions with heavier dumbbells.
  2. How Does the Stiff Leg Deadlift Work the Muscles?
    The stiff leg deadlift primarily works your hamstrings, glutes, core, erectors, obliques, and abs.
  3. Will Stiff Leg Deadlift Help Improve My Athletic Performance?
    Yes, a stiff leg deadlift helps a lot in improving your athletic performance.
19 Mar
Blog

Does Protein Distribution Effect Muscle Mass?

When it comes to gaining new muscle mass, protein intake is one of the most important variables to consider. Frequent discussions range from the amount of protein, protein source and bioavailability to refractory periods and protein distribution.

This article gives a brief overview of the data currently available and provides clear and concise recommendations on how to optimize protein distribution throughout the day and maximize your results.

The role of protein in the functions of the body

Protein fulfills various functions in the body including, but not limited to, tissue growth and maintenance, 1 catalysis of biochemical reactions, 2 recovery from injury, 3 and normal immune function. 4

Of particular interest, however, is its role in the synthesis of skeletal muscles. Muscle Protein Synthesis (MPS) 5 is the process by which our bodies synthesize new muscle tissue. This is a primary variable that speeds tissue remodeling.

Muscle protein breakdown (MPB) 6 is an oppositional effect in which muscle proteins are broken down. This effect occurs through autophagy, calpain, and the ubiquitin proteasome systems. 6

The balance between these two processes determines whether a person gains, maintains, or loses muscle mass.

  • When the rate of MPS exceeds MPB, new muscle is accumulated.
  • When MPB outperforms MPS, muscle loss is observed.

Optimize muscle building

A 20197 paper by Iraki et al. established recommendations for natural bodybuilders in the off-season.

The authors reiterate what the greater body of evidence suggests: Total protein intake is a more important determinant of new muscle mass development than protein distribution.

Currently, research suggests that a protein intake of 1.6 to 2.2 g / kg per day is enough to optimize muscle gain

However, with protein, calories, and any resistance training protocol standardized, we still see a slight benefit in optimizing protein distribution throughout the day.

One of the more obvious reasons for this is the refractory period of MPS. The leucine threshold describes the amount of leucine that is required within a protein supply to maximally stimulate MPS8.

Does protein distribution affect muscle mass? - Fitness, Immune System, Weight Training, Protein, Hypertrophy, Elite Programming, Leucine, Protein Synthesis, Bodybuilder, Calorie Burn, Reconstruction, The Recovery Guide

A: Changes in muscle protein synthesis (MPS) and muscle protein breakdown (MPB) in response to feeding (i.e. amino acids). B: Changes in MPS and MPB in response to resistance training and feeding. The chronic use of these anabolic stimuli as in B leads to muscle hypertrophy8.

Protein quality and bioavailability are beyond the scope of this article, but in general it appears that animal protein appears to be superior to vegetable proteins in most cases.

However, some non-animal sources of protein are of high quality. If you want to dig into this topic, read this and this and this document first. But I digress.

Assuming a sufficient amount of protein is consumed, we will maximize the MPS response (approximately 20-40 g). This reaction comes with the so-called "muscle-full effect", as described by Schönfeld et al. in his work of 2018.9

Once MPS is maximally stimulated, there is essentially a refractory period during which MPS cannot be maximally stimulated again.

A 2017 paper10 by Kirksick et al. found “Taking a 20-40 g protein dose (0.25-0.40 g / kg body mass / dose) from a high-quality source every three to four hours seems to have the most favorable influence on MPS rates compared to other eating habits associated improved body composition and performance results. “10

Does protein distribution affect muscle mass accumulation? Yes, but the effect is small. However, I would caution against assuming that small is not meaningful. Its worth is relative to the individual and their goals.

Hypothetically, a 1% increase in hypertrophy for an elite bodybuilder can mean the difference between 1st and 5th place.

For the average person, the extra effort may not be worth the relatively small impact on results. It is up to each individual to decide whether the investment is worthwhile. Good luck!

References

1. Bosses JD, Dixon BM. "Dietary Protein for Maximizing Strength Training: A Review and Examination of Protein Spread and Theories of Change." J Int Soc Sports Nutr. 2012, September 8; 9 (1): 42.

2. Cooper GM. "The Central Role of Enzymes as Biological Catalysts." The cell: a molecular approach. 2nd Edition. Sunderland (MA): Sinauer Associates; 2000.

3. Yeung SE, Hilkewich L., Gillis C., Heine JA, Fenton TR. "Protein intake is associated with reduced length of stay: a comparison between improved recovery after surgery (ERAS) and conventional care after elective colorectal surgery." At J Clin Nutr. 2017 Jul; 106 (1): 44- 51.

4. Li P, Yin YL, Li D, Kim SW, Wu G. "Amino acids and immune function." Br J Nutr. 2007 Aug; 98 (2): 237-23. 52.

5. P.J. Atherton and K. Smith, "Muscle Protein Synthesis in Response to Diet and Exercise." The Journal of Physiology, Vol. 59-5, 1049-57.

6. Kevin D. Tipton, D. Lee Hamilton, Iain J. Gallagher, "Assessing the Role of Muscle Protein Breakdown in Response to Diet and Exercise in Humans." Sports medicine (Aukland, N.Z.). Vol 48, 2018. Suppl 1, 53-64.

7. Juma Iraki, Peter Fitschen, Sergio Espinar, and Eric Helms, "Diet Recommendations for Bodybuilders in the Off-Season: A Narrative Overview." Sport (Basel, Switzerland.), Vol. 7,7 154, June 26, 2019.

8. Burd NA, Tang JE, Moore DR, Phillips SM. "Exercise Training and Protein Metabolism: Influences of Contraction, Protein Intake, and Gender Differences." J Appl Physiol (1985). 2009 May; 106 (5): 1692-1. 701

9. Schönfeld, B.J., Aragon, A.A. "How Much Protein Can the Body Use to Build Muscle in a Single Meal? Effects on Daily Protein Distribution." J Int Soc Sports Nutr 15, 10 (2018).

10. Kerksick CM, Arent S., Schönfeld BJ, Stout JR, Campbell B., Wilborn CD, Taylor L., Kalman D., Smith-Ryan AE, Kreider RB, Willoughby D., Arciero PJ, VanDusseldorp TA, Ormsbee MJ , Wildman R., Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. "State of the International Society for Sports Nutrition: Nutrient Timing." J Int Soc Sports Nutr. 2017, August 29; 14:33.

17 Mar
Blog

Does Protein Distribution Effect Muscle Mass?

When it comes to gaining new muscle mass, protein intake is one of the most important variables to consider. Frequent discussions range from the amount of protein, protein source and bioavailability to refractory periods and protein distribution.

This article gives a brief overview of the data currently available and provides clear and concise recommendations on how to optimize protein distribution throughout the day and maximize your results.

The role of protein in the functions of the body

Protein performs various functions in the body including, but not limited to, tissue growth and maintenance,1 catalyze biochemical reactions, 2 recovery from injury,3 and normal immune function.4

Of particular interest, however, is its role in the synthesis of skeletal muscles. Muscle Protein Synthesis (MPS) 5 is the process by which our bodies synthesize new muscle tissue. This is a primary variable that speeds tissue remodeling.

Muscle protein breakdown (MPB) 6 is an oppositional effect in which muscle proteins are broken down. This effect occurs through autophagy, calpain, and the ubiquitin proteasome systems. 6

The balance between these two processes determines whether a person gains, maintains, or loses muscle mass.

  • When the rate of MPS exceeds MPB, new muscle is accumulated.
  • When MPB outperforms MPS, muscle loss is observed.

Optimize muscle building

A 20197 paper by Iraki et al. established recommendations for natural bodybuilders in the off-season. The authors reiterate what the greater body of evidence suggests: Total protein intake is a more important determinant of new muscle mass development than protein distribution. Currently, research suggests that a protein intake of 1.6 to 2.2 g / kg per day is enough to optimize muscle gain

However, with protein, calories, and any resistance training protocol standardized, we still see a slight benefit in optimizing protein distribution throughout the day.

One of the more obvious reasons for this is the refractory period of MPS. The leucine threshold describes the amount of leucine that is required within a protein supply to maximally stimulate MPS8.

Does protein distribution affect muscle mass? - Fitness, Immune System, Weight Training, Protein, Hypertrophy, Elite Programming, Leucine, Protein Synthesis, Bodybuilder, Calorie Burn, Reconstruction, The Recovery Guide

A: Changes in muscle protein synthesis (MPS) and muscle protein breakdown (MPB) in response to feeding (i.e. amino acids). B: Changes in MPS and MPB in response to resistance training and feeding. The chronic use of these anabolic stimuli as in B leads to muscle hypertrophy8.

Protein quality and bioavailability are beyond the scope of this article, but in general it appears that animal protein appears to be superior to vegetable proteins in most cases. However, some non-animal sources of protein are of high quality. If you want to dig into this topic, read this and this and this document first. But I digress.

Assuming a sufficient amount of protein is consumed, we will maximize the MPS response (approximately 20-40 g). This reaction comes with the so-called "muscle-full effect", as described by Schönfeld et al. In his work of 2019.9, once MPS is maximally stimulated, there is essentially a refractory period during which MPS cannot be maximally stimulated again.

A 2017 paper10 by Kirksick et al. found “Taking a 20-40 g protein dose (0.25-0.40 g / kg body mass / dose) from a high-quality source every three to four hours seems to have the most favorable influence on MPS rates compared to other eating habits associated improved body composition and performance results. “10

Does protein distribution affect muscle mass accumulation? Yes, but the effect is small. However, I would caution against assuming that small is not meaningful. Its worth is relative to the individual and their goals.

Hypothetically, a 1% increase in hypertrophy for an elite bodybuilder can mean the difference between 1st and 5th place.

For the average person, the extra effort may not be worth the relatively small impact on results. It is up to each individual to decide whether the investment is worthwhile. Good luck!

References

1. Bosses JD, Dixon BM. "Dietary Protein for Maximizing Strength Training: A Review and Examination of Protein Spread and Theories of Change." J Int Soc Sports Nutr. 2012, September 8; 9 (1): 42.

2. Cooper GM. "The Central Role of Enzymes as Biological Catalysts." The cell: a molecular approach. 2nd Edition. Sunderland (MA): Sinauer Associates; 2000.

3. Yeung SE, Hilkewich L., Gillis C., Heine JA, Fenton TR. "Protein intake is associated with reduced length of stay: a comparison between improved recovery after surgery (ERAS) and conventional care after elective colorectal surgery." At J Clin Nutr. 2017 Jul; 106 (1): 44- 51.

4. Li P, Yin YL, Li D, Kim SW, Wu G. "Amino acids and immune function." Br J Nutr. 2007 Aug; 98 (2): 237-23. 52.

5. P.J. Atherton and K. Smith, "Muscle Protein Synthesis in Response to Diet and Exercise." The Journal of Physiology, Vol. 59-5, 1049-57.

6. Kevin D. Tipton, D. Lee Hamilton, Iain J. Gallagher, "Assessing the Role of Muscle Protein Breakdown in Response to Diet and Exercise in Humans." Sports medicine (Aukland, N.Z.). Vol 48, 2018. Suppl 1, 53-64.

7. Juma Iraki, Peter Fitschen, Sergio Espinar, and Eric Helms, "Diet Recommendations for Bodybuilders in the Off-Season: A Narrative Overview." Sport (Basel, Switzerland.), Vol. 7,7 154, June 26, 2019.

8. Burd NA, Tang JE, Moore DR, Phillips SM. "Exercise Training and Protein Metabolism: Influences of Contraction, Protein Intake, and Gender Differences." J Appl Physiol (1985). 2009 May; 106 (5): 1692-1. 701

9. Schönfeld, B.J., Aragon, A.A. "How Much Protein Can the Body Use to Build Muscle in a Single Meal? Effects on Daily Protein Distribution." J Int Soc Sports Nutr 15, 10 (2018).

10. Kerksick CM, Arent S., Schönfeld BJ, Stout JR, Campbell B., Wilborn CD, Taylor L., Kalman D., Smith-Ryan AE, Kreider RB, Willoughby D., Arciero PJ, VanDusseldorp TA, Ormsbee MJ , Wildman R., Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. "State of the International Society for Sports Nutrition: Nutrient Timing." J Int Soc Sports Nutr. 2017, August 29; 14:33.

12 Jan
Blog

Best hex bar exercises to gain mass and strength now

The Hexagonal bar Exercise has long been one of the most underutilized workouts in fitness history. However, they are famous for their incredible benefits that allow people to gain mass and strength instantly. Although this exercise may seem a bit daunting at first, once you get the hang of it, the workout will become a breeze for you.

In this article, we'll help you find the best performance options Hexagonal bar Exercises. You can also learn how to get the most out of it.

What is the Hex Bar Exercise?

The hex bar is a deadlift variation that promises to train the masses and add strength to your body. It's an incredible workout practiced by athletes, body lifters, and weight lifters. These people do it regularly for its benefits. Hex bar exercises are also known as trap bar deadlifts or diamond bar deadlifts. The drop bar deadlift is perfect for improving muscle hypertrophy and general traction. All you have to do is follow the instructions while doing this workout. This way you can avoid injuries and build strength in the best possible way.

The best hex bar exercises to try.

Hex bar exercise is not a cake. However, if you learn how to press the correct keys, you can quickly turn it into an experience for yourself. Today we are going to show you how to do some possible exercises that will bring you the best benefits like never before.

1. Trap bar jump squat

Trap bar jump squat

Hex bar squat is a spectacular method to build explosiveness and strength in the body. All you have to do is load the bar from a deadlift position. Something like this leaves your thighs parallel to the floor. As you look ahead, be sure to keep your back neutral. Quickly explore up as you jump. This way, the ball of the foot finally leaves the ground. Now try to go back to the same place as this will set the flow correctly.

2. One-armed shrug

The deadlift shape of the hex bar is essential for maintenance. With the help of a one-armed shrug exercise, you can comfortably do deep stretches and activate your core. This also affects your overall stability, which improves performance. To do this exercise, you need to turn the bar sideways and pick it up. Then shrug your shoulders and switch sides.

3. Reverse trap bar single leg deadlift

The name may sound like a lot of hard work, but don't worry; it's easy to do. If you want to build a potential Hex bar deadliftYou will benefit from this exercise. This workout mainly focuses on your hamstrings and helps you balance your body properly. In this case, you need to maintain a straight back, keep your hips high, and move your butt backwards. You need to do this on every repetition. Now you can lift your leg behind you. You can also place it anywhere to keep balance.

4. Trap bar increases push up

Trap Bar Elevated Pushup

The Hex bar deadlift can become even more powerful if you perform an elevated push-up with an air-termination rod. With the raised bar levels, you can easily and conveniently perform a push-up. All you have to do is keep your torso straight and go down low enough to feel a slight stretch on your chest. Then try to contract your muscles while pushing up.

5. Trap bar split squat

Trap bar split workout

If you want to build flawless quads, hamstrings, and glutes, this exercise is your ultimate savior. Try the Trap Bar's split squat whenever you want to unlock its potential Hex bar squats for your convenience. For this exercise, you need to make sure that your shins stay as vertical as possible. Then you can try crouching down until your knee is close to the floor. Keep your upper body straight and your face on the horizon.

6. Reeves deadlift

If you want to learn how to incorporate grip strength into your daily fitness routine, Reeves Deadlift can help you do it. The deadlift shape with hexagonal bar is also easy to build with this workout. All you have to do is lift the barbell by holding the actual plates and lifting the weight. Keeping your torso as upright as possible will help you do the exercise correctly.

frequently asked Questions

1 are Hex bar exercises helpful?

Yes, Hex bar exercises are useful. However, you need to follow the instructions to get rid of any complications.

2. Which is the best exercise for squat down the hexagonal bar?

If you want to learn how to a Hex bar squatswho have favourited Trap Bar Jump Squat is perfect for you.

24 Jul
Blog

Training for Size, Training for Mass

Bryan Haycock is the creator of hypertrophy-specific training, HST for short. In this episode we delve deeply into:

  • Exactly what flows into HST, including what actually does muscle growth
  • The principles of programming for hypertrophy
  • The mistakes most athletes make when it comes to training for size
  • The misunderstood concept of strategic deconditioning and science prove it 20 years after the concepts behind HST were developed

If you liked this podcast and you cared about it, rate and rate it so that we can spread the word and motivate and inspire others to take their performance to the next level. More podcasts of this kind can be found on the Six Pack of Knowledge page.

Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the world's greatest hypertrophy experts. If you are interested in working with Tom or learning more about him, follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

22 Jul
Blog

Training for Size, Training for Mass

Bryan Haycock is the creator of hypertrophy-specific training, HST for short. In this episode we delve deeply into:

  • Exactly what flows into HST, including what actually does muscle growth
  • The principles of programming for hypertrophy
  • The mistakes most athletes make when it comes to training for size
  • The misunderstood concept of strategic deconditioning and science prove it 20 years after the concepts behind HST were developed

If you liked this podcast and you cared about it, rate and rate it so that we can spread the word and motivate and inspire others to take their performance to the next level. More podcasts of this kind can be found on the Six Pack of Knowledge page.

Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the world's greatest hypertrophy experts. If you are interested in working with Tom or learning more about him, follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

26 May
Blog

Does Low Estrogen in Women Impact Muscle Mass and Performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

What comes to mind first when you think of anabolic hormones?

It's probably not the estrogen hormone. However, some recent studies reported that female sex hormones are vital to muscle mass, strength, and even post-workout recovery.

Suboptimal estrogen levels are a common cause of muscle weakness and loss of muscle mass in women. Losing muscle can cause poor physical performance in the gym and competitions for no apparent reason.

What are the common causes of low estrogen levels? Who is at risk How do estrogens affect the muscles?

Let's sort the details one by one.

Common causes of low estrogen levels in women

Studies and statistics show that the main causes of hypoestrogenism (low estrogen) in women are:

Of course, age is the most common cause of low estrogen levels. Estrogen levels naturally decrease in women from the age of perimenopause (on average 47.5 years). Menopause begins at around 50 to 52 years of age, and then the symptoms of low estrogen levels appear.

However, about 1% of women start menopause much earlier. This condition is known as primary ovarian failure or premature menopause and can manifest itself before the age of 40. Early menopause is not just a question of physical fitness in the gym.

It also increases the risk of a number of dangerous diseases and even increases the likelihood of premature death.

For this reason, many women around the world are looking for hormonal solutions to keep their estrogen levels healthy – either through conventional hormone replacement therapy (HRT) or through herbal alternatives such as phytoestrogens.

Aside from premature menopause, how does estrogen affect physical performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Are estrogen and physical performance linked?

Estrogen promotes muscle regeneration and regeneration. First, estrogen plays an essential role in muscle regeneration. Several studies reported that estrogen:

  • Damp muscle damage caused by exercise
  • Soothe muscle inflammation after exercise
  • Improve the healing of micro-injuries in the muscles
  • Stimulate the growth of atrophied muscle mass

This is an impressive list. But how is that possible?

Not all details are clear on this matter, however It appears that estrogen can stabilize the membranes of muscle cells and significantly reduce local oxidative stress.

This helps prevent major muscle damage (including exercise-related losses) and accelerate the recovery of existing injuries.

Estrogen promotes muscle growth

Let's make that clear: none of the body's estrogens is an anabolic hormone in the traditional sense of the word. You cannot inject estradiol and expect your muscle mass to double in a few weeks. It doesn't work that way.

However, studies have shown that hormone replacement therapy (HRT) with estrogens leads to muscle growth in postmenopausal women. Instead of directly increasing muscle growth (like testosterone and DHT), estrogen increases the effect of insulin-like growth factor 1 (IGF-1).

This is why women tend to lose muscle mass as they approach menopause. This is also the reason why both HRT and phytoestrogens are a fabulous but little-known method of preventing muscle and performance loss in women with under-optimal estrogen levels.

Estrogen somewhat increases muscle strength

Most likely, you already know that muscle tissue consists of two types of muscle fibers – actin and myosin. One of the factors that determine the strength of a particular muscle is the strength of the bond between its actin and the myosin filaments.

Studies have shown that this is one of the effects of estrogen on muscle tissue. Estrogen somewhat strengthens the connection between myosin and actin fibers in the muscle, which leads to a slight increase in physical strength.

Fixation of low estrogen levels

The first and most important step in restoring your estrogen is to find and treat the cause of your condition.

For example, if you suspect that your estrogen waste is due to chronic stress, rest and try to solve your most pressing problems as soon as possible. Most likely, eliminating your stress would result in a good rise in estrogen levels.

And yet the solution is rarely that simple. In most cases, the only way to permanently resolve a low estrogen problem is to start HRT or use natural phytoestrogens.

But how effective is this approach?

A study examined the effect of HRT on physical performance and muscle mass in 15 pairs of identical twins. All women were between 54 and 62 years old, so these are hormonal changes in the menopause and after the menopause.

For each pair of twins, one woman took conventional HRT hormones and the other twin received no menopause therapy (conventional or otherwise).

After seven years of this treatment, the twin taking HRT took:

Some other studies on the relationship between HRT and strength, muscle mass, and physical performance in women reported that HRT:

  1. Promotes muscle synthesis
  2. Increases muscle strength (measured by running speed and vertical jump height)

But wait a second, don't go out and stuff yourself with estrogens. These effects were primarily observed when a woman has little estrogen. If you are a healthy woman with normal estrogen levels, you don't have to look for HRT.

This diagnosis is particularly relevant because HRT can only be obtained with a prescription and is so serious that it can be monitored continuously and even then has some side effects. In some cases, the side effects can be as serious as an increased risk of breast cancer.

That is why so many women use phytoestrogens as a natural HRT alternative.

Phytoestrogens as an HRT alternative

In short, phytoestrogens are herbal substances that act similarly to the estrogens that the human body produces. Women around the world have used various sources of phytoestrogens to relieve menopause symptoms before doctors even knew what menopause was.

Now women who are approaching their 40s have another good reason to look for additional phytoestrogens in their diet: to support physical performance and prevent loss of muscle mass during menopause.

Do you need a quick shopping list? Here are some of the richest (and most delicious) food sources for phytoestrogens::

  • All soy products, except soy sauce (soybeans, tofu, soy milk)
  • Legumes (lentils, chickpeas, beans)
  • Berries, especially colored red and pink (strawberries, cranberries, raspberries)
  • Red grapes and red wine
  • parsley
  • Alfalfa sprouts
  • Dried fruit
  • Sesame seeds

If you don't want to change anything in your diet, you can also take supplements or use skin care products with phytoestrogens such as serums and creams.

The latter approach is particularly suitable for athletes, since the lion's share of the phytoestrogens acts locally on the skin and muscles.

One of the world's strongest sources of phytoestrogens is, for example, Pueraria Mirifica, a Thai plant that native women have used as an elixir of youth for centuries.

By using a skin care product with Pueraria Mirifica, you can improve local muscle regeneration and support the moisture and elasticity of the skin. Double action, double advantages.

Note that Pueraria Mirifica can slightly increase breast size due to its high estrogen content. So keep that in mind when you apply it to your chest area to support your pectoral muscles.

The bottom line

Although this fact remains unknown to most athletes, coaches, and even health professionals, low estrogen levels have a major impact on a woman's strength, muscle mass, and recovery rates after exercise.

If you are a woman approaching your 40s and you think you may be dealing with a case of suboptimal estrogen, ask your doctor to do some tests and discuss your treatment options.

However, keep in mind that you don't have to drive your estrogen levels through the roof for performance in the gym or even general health.

While estrogen is great for the health and performance of your bones and muscles, studies have found this out Excessive estrogen levels can make your tendons and ligaments weaker and more prone to injury.

So moderation is the key. Low estrogen levels are probably as bad as high ones.

An excellent first step to getting your estrogen back to normal would be to eat more sources of phytoestrogens like soy and other legumes. If you want to promote local recovery after physical activity, try applying a topical skin care product. Any source of phytoestrogens will work well, but Pueraria Mirifica is probably the least expensive option.

25 May
Blog

Does Low Estrogen in Women Impact Muscle Mass and Performance?

It's probably not the estrogen hormone. However, some recent studies reported that female sex hormones are vital to muscle mass, strength, and even post-workout recovery.

Suboptimal estrogen levels are a common cause of muscle weakness and loss of muscle mass in women. Losing muscle can cause poor physical performance in the gym and competitions for no apparent reason.

What are the common causes of low estrogen levels? Who is at risk How do estrogens affect the muscles?

Let's sort the details one by one.

Common causes of low estrogen levels in women

Studies and statistics show that the main causes of hypoestrogenism (low estrogen) in women are:

Of course, age is the most common cause of low estrogen levels. Estrogen levels naturally decrease in women from the age of perimenopause (on average 47.5 years). Menopause begins at around 50 to 52 years of age, and then the symptoms of low estrogen levels appear.

However, about 1% of women start menopause much earlier. This condition is known as primary ovarian failure or premature menopause and can manifest itself before the age of 40. Early menopause is not just a question of physical fitness in the gym. It also increases the risk of a number of dangerous diseases and even increases the likelihood of premature death.

For this reason, many women around the world are looking for hormonal solutions to keep their estrogen levels healthy – either through conventional hormone replacement therapy (HRT) or through herbal alternatives such as phytoestrogens.

Aside from premature menopause, how does estrogen affect physical performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Are estrogen and physical performance linked?

Estrogen promotes muscle regeneration and regeneration. First, estrogen plays an essential role in muscle regeneration. Several Studies reported that estrogen:

  • Damp muscle damage caused by exercise
  • Soothe muscle inflammation after exercise
  • Improve the healing of micro-injuries in the muscles
  • Stimulate the growth of atrophied muscle mass

This is an impressive list. But how is that possible?

Not all details are clear on this matter, however It appears that estrogen can stabilize the membranes of muscle cells and significantly reduce local oxidative stress. This helps prevent major muscle damage (including exercise-related losses) and accelerate the recovery of existing injuries.

Estrogen promotes muscle growth

Let's make that clear: none of the body's estrogens is an anabolic hormone in the traditional sense of the word. You cannot inject estradiol and expect your muscle mass to double in a few weeks. It doesn't work that way.

However, studies have shown that hormone replacement therapy (HRT) with estrogens leads to muscle growth in postmenopausal women. Instead of directly increasing muscle growth (like testosterone and DHT), estrogen increases the effect of insulin-like growth factor 1 (IGF-1).

This is why women tend to lose muscle mass as they approach menopause. This is also the reason why both HRT and phytoestrogens are a fabulous but little-known method of preventing muscle and performance loss in women with under-optimal estrogen levels.

Estrogen somewhat increases muscle strength

Most likely, you already know that muscle tissue consists of two types of muscle fibers – actin and myosin. One of the factors that determine the strength of a particular muscle is the strength of the bond between its actin and the myosin filaments.

Studies have shown that this is one of the effects of estrogen on muscle tissue. Estrogen somewhat strengthens the connection between myosin and actin fibers in the muscle, which leads to a slight increase in physical strength.

Fixation of low estrogen levels

The first and most important step in restoring your estrogen is to find and treat the cause of your condition. For example, if you suspect that your estrogen waste is due to chronic stress, rest and try to solve your most pressing problems as soon as possible. Most likely, eliminating your stress would result in a good rise in estrogen levels.

And yet the solution is rarely that simple. In most cases, the only way to permanently resolve a low estrogen problem is to start HRT or use natural phytoestrogens.

But how effective is this approach?

A study examined the effect of HRT on physical performance and muscle mass in 15 pairs of identical twins. All women were between 54 and 62 years old, so these are hormonal changes in the menopause and after the menopause. For each pair of twins, one woman took conventional HRT hormones and the other twin received no menopause therapy (conventional or otherwise).

After seven years of this treatment, the twin taking HRT took:

Some other studies on the relationship between HRT and strength, muscle mass, and physical performance in women reported that HRT:

  1. Promotes muscle synthesis
  2. Increases muscle strength (measured by running speed and vertical jump height)

But wait a second, don't go out and stuff yourself with estrogens. These effects were primarily observed when a woman has little estrogen. If you are a healthy woman with normal estrogen levels, you don't have to look for HRT.

This diagnosis is particularly relevant because HRT can only be obtained with a prescription and is so serious that it can be monitored continuously and even then has some side effects. In some cases, the side effects can be as serious as an increased risk of breast cancer.

That is why so many women use phytoestrogens as a natural HRT alternative.

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Phytoestrogens as an HRT alternative

In short, phytoestrogens are herbal substances that act similarly to the estrogens that the human body produces. Women around the world have used various sources of phytoestrogens to relieve menopause symptoms before doctors even knew what menopause was.

Now women who are approaching their 40s have another good reason to look for additional phytoestrogens in their diet: to support physical performance and prevent loss of muscle mass during menopause.

Do you need a quick shopping list? Here are some of the richest (and most delicious) food sources for phytoestrogens::

  • All soy products, except soy sauce (soybeans, tofu, soy milk)
  • Legumes (lentils, chickpeas, beans)
  • Berries, especially colored red and pink (strawberries, cranberries, raspberries)
  • Red grapes and red wine
  • parsley
  • Alfalfa sprouts
  • Dried fruit
  • Sesame seeds

If you don't want to change anything in your diet, you can also take supplements or use skin care products with phytoestrogens such as serums and creams. The latter approach is particularly suitable for athletes, since the lion's share of the phytoestrogens acts locally on the skin and muscles.

One of the world's strongest sources of phytoestrogens is, for example, Pueraria Mirifica, a Thai plant that native women have used as an elixir of youth for centuries. By using a skin care product with Pueraria Mirifica, you can improve local muscle regeneration and support the moisture and elasticity of the skin. Double action, double advantages.

Note that Pueraria Mirifica can slightly increase breast size due to its high estrogen content. So keep that in mind when you apply it to your chest area to support your pectoral muscles.

The bottom line

Although this fact remains unknown to most athletes, coaches, and even health professionals, low estrogen levels have a major impact on a woman's strength, muscle mass, and recovery rates after exercise.

If you are a woman approaching your 40s and you think you may be dealing with a case of suboptimal estrogen, ask your doctor to do some tests and discuss your treatment options.

However, keep in mind that you don't have to drive your estrogen levels through the roof for performance in the gym or even general health. While estrogen is great for the health and performance of your bones and muscles, studies have found this out Excessive estrogen levels can make your tendons and ligaments weaker and more prone to injury.

So moderation is the key. Low estrogen levels are probably as bad as high ones.

An excellent first stepo Bring your estrogen back to a normal range would be to eat more food sources for phytoestrogens – like soy and other legumes. If you want to promote local recovery after physical activity, try applying a topical skin care product. Any source of phytoestrogens will work well, but Pueraria Mirifica is probably the least expensive option.