The Protein Pub

  First, I have to admit, this was the most complicated activity of the semester, because we had to agree on every act of the story. Each of us has a different taste in literature. So, we have 5 people with a different taste in Sci-fi, westerns, novels, romanticism, and fantasy; arguing what to do.  Each proposed one, put everything on a wheel and let the computer decide for us. We ended up writing a sci-fi story. Then we had to discuss the main characters, names, plot, villain, dialogues, and the end of the story. It was complete chaos at the beginning, but we made it. The plot was troublesome because it must be the hook of the story. We changed it three times. Finally, the recording, was challenging with dialogues because we need to record it as if they were talking face to face, no delay of audio, so we did a meet, record it, swap the mp4 file to mp3 and add it to the other parts. It was a really challenging experience.

During this week, dinning with my family, my uncle was impressed because I eat double of a normal meal and I’m not too fat. I explained him three facts: I love food, I do workout, and the most important, I try to eat properly. People think that skipping meals and avoiding carbohydrates in our daily meal is the best way, yet according to the pyramid food 80% of our meals must be composed of carbohydrates. The Healthy Eating Pyramid   Vegetables, salad, and fruit - Eat plenty of these, up to seven servings a day. Starchy foods - Have wholemeal cereals and breads, potatoes, pasta, or rice with each meal. Wholegrain is best. Dairy - Have some milk, yogurt, and cheese. Choose reduced-fat or low-fat. Meat and alternatives - Have some meat, poultry, fish, eggs, beans, and nuts. Choose lean options and have fish at least twice a week – one being oily. Fats, spreads, and oils - Have small amounts and choose unsaturated or reduced-fat options. We call these 'treats' - foods that hav

Last time, we scrutinized hypertrophy; what is it, and what are the benefits of a workout focused in hypertrophy. Know we need to understand his opposite: “Strength”. Strength can be defined as the ability to generate maximal force through muscle contraction. It is often demonstrated through heavy lifting and maxing out. The ability to generate maximum levels of force is dependent on a few key factors, such as: the central nervous system, rate of force production, and neural fatigue. Central Nervous System The central nervous system is the control center for all movement and hard training.   It’s made up of your brain and spinal cord. When you train heavily, you train the nervous system to withstand heavier loads without inhibiting your ability to train hard. The more your nervous system is prepared for heavy loads, the less likely you are to pick something up and feel instantly tired or drained. Rate of Force Production Faster rates of force production equate to more force b

Have you ever seen some Tik Toks of a professional weightlifter disguised as a janitor in a gym and “trying” to lift bodybuilder’s dumbbells? I’m pretty sure you have seen them. Did you wonder how a “skinnier” guy could lift so easily the same weight as a bodybuilder? Welp, the answer is: strength and hypertrophy are different. What is hypertrophy? Hypertrophy is the physical process of increasing muscular mass and fibers through resistance training. There are two main types of muscle hypertrophy: ·         Sarcoplasmic hypertrophy is what most people mean when they refer to hypertrophy training.   It is the physical increase of the muscle. ·         Myofibril hypertrophy is when a muscle becomes denser and more compact. Usually, these two types of hypertrophies happen simultaneously, and so for the distinction doesn’t really matter. What are the benefits of hypertrophy training? ·          Builds More Muscle Hypertrophy training allows for greater increases in muscle

Last Thursday, I trained with my father who is a veteran in the gym. He made me try a pre workout which is a supplement designed to enhance and give a boost of energy during athletic performance. It is like a little cocktail that contains amino acids, caffeine, and creatine. Thanks to the pre workout boost; I handled the 4 hours leg workout, YES… OUCH! So, I asked myself: “what does these components do to my body to enhance my training?”   Supplements According to the National Institutes of Health’s Office of Dietary Supplements (ODS), supplements are designed to improve performance, reduce the risk of injury, and enhance recovery. They can include a variety of components such as vitamins, minerals, herbs, amino acids, enzymes, and other ingredients with different forms such as powders, pills, gels, gummies, drinks or food. Most people have a misconception that’s supplements are just little pills and powder that gives you an overcharge of energy, but Vitamins are a supplement too.

During this week, I heard somebody asking the purpose of protein in a shake or a smoothie. His friend confidently answered: “Because is the main nutrient for your body to get energy”. I answered to myself: “yes and no.” It is a nutrient, but it doesn’t provide you energy. People have a misconception of nutrients. Not every nutrient provides energy. Types of Nutrients These nutrients are divided into two categories: ·          Macronutrients, which are required by the body in large amounts. ·          Micronutrients, which are required by the body in small amounts. Macronutrients Macronutrients Macronutrients provide energy to a living being for the function of the metabolic system. They provide massive energy as it is converted used to obtain energy. Macronutrients include: Fats: the main role of fat is to provide structure and cushion to cells and membranes. Fats help to prevent damage to the human body by providing cushions. Fats are also crucial in helping to absorb certa