The Protein Pub

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

Last week, I had to experience my workout on an empty stomach. I’ve never tried it because my schedule was 4:00-6:30 p.m. But my schedule has recently become a little too busy with my social project, classes, and tasks. That day, I had only two choices. Don’t go to the gym or go early in the morning. The answer was clear to me, and I was there before 7 o’clock in the morning. My mom was heading to work when she suddenly stopped me and asked: “Where are you going? You don’t have to give classes today is Friday”. I told her the plan and disappointed said to me: “But you haven’t eaten yet. Eat something!”.   I just answer: “I’ll be fine”. Back at home, I asked myself: “Is it really bad?”. Then, I took some time to investigate if it’s safe to lift weights on an empty stomach.  Is it safe or dangerous? According to an article in Strenghtlog , it is safe, if you're in good health, you can engage in various activities without eating first. This includes physical activity, intense worko

 “How do I lose weight?” is one of the most frequent questions people ask before starting a diet in which we are restricted to eat ONLY fruits for breakfast, lunch and tells you to skip dinner or paying a 150$ annual gym membership. Some people hate to do physical activity and some others can´t stop eating, so we try to figure out what is the best way to lose weight effortlessly and painlessly. Nevertheless, most people have a misconception in diets, workouts, and the actual meaning of “losing weight”. What does “losing weight” really mean? According to Healthline Networks, “losing weight” refers to a decrease in your overall bodyweight from muscle, water, and fat losses. Being skinny doesn’t mean you are healthy. A person who daily drinks more than three energetic beverages can be lean, yet his kidneys are completely dehydrated. Diet I’ve heard people saying: “I just need to eat no carbohydrates, and I’ll lose weight”. Nevertheless, people don’t know that our diet is composed