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Nutrition & Recipes Discussions

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NUTRITION · Asked by Vascularity_Vic · 197 views

How much sodium (salt) should you take before lifting for vascularity and muscle pumps?

Adding 500mg-1000mg sodium (salt) to pre-workout water: How does fluid retention and blood volume expansion improve muscle pump and strength during heavy sets?
D Dr_Kev_Nutrition Sports Nutritionist ✓ Accepted Solution
Taking 500-1000mg sodium (1/4 tsp sea salt) with 20-30oz water pre-workout expands extracellular fluid and blood volume. This increases vasodilation, arterial pressure during contractions, and muscle fullness, providing ...
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NUTRITION · Asked by Dr_Kev_Nutrition Sports Nutritionist · 167 views

Casein protein before bed vs whey: Does slow digestion prevent overnight muscle breakdown?

Is drinking 30-40g micellar casein before sleep superior for muscle recovery during a 8-hour overnight fast compared to fast-digesting whey isolate?
D Dr_Kev_Nutrition Sports Nutritionist ✓ Accepted Solution
Micellar casein forms a gel in the stomach, digesting slowly and releasing amino acids into the bloodstream for up to 7 hours overnight. This sustains a positive net protein balance during sleep, reducing muscle protein ...
1 Answer
NUTRITION · Asked by Coach_Sarah_CSCS CSCS Coach · 312 views

Creatine monohydrate 20g loading phase vs 5g daily: Is loading really necessary?

Does taking 20g creatine per day for 5 days saturate muscle intramuscular phosphocreatine stores faster than taking 5g daily, and are there GI side effects?
C Coach_Sarah_CSCS CSCS Coach ✓ Accepted Solution
A 20g loading phase (divided into four 5g doses for 5-7 days) saturates muscle creatine stores in ~7 days. Taking 3-5g daily reaches full saturation in ~3-4 weeks. Both yield the exact same muscle strength results long-t...
1 Answer
NUTRITION · Asked by Macro_Mike Sports Nutritionist · 120 views

Best fast-acting carbs 30 minutes before heavy lifting for optimal muscle pump?

Should I consume high-glycemic fast carbs (dextrose, rice cakes, cream of rice) 30-45 minutes pre-workout, or rely on complex oats eaten 2 hours prior?
D Dr_Kev_Nutrition Sports Nutritionist ✓ Accepted Solution
Consuming 30-40g of fast-acting, low-fat carbs (like cream of rice or dextrose) 30-45 minutes pre-workout rapidly elevates blood glucose and insulin, driving glucose into working muscles for enhanced endurance and cell v...
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NUTRITION · Asked by Elena_FitMacros Sports Nutritionist · 23 views

Optimal protein distribution per meal: 30g cap myth vs 50g+ single post-workout meal?

Is eating 50g+ of protein in a single meal wasteful for muscle protein synthesis, or does the body digest and utilize all of it over several hours?
D Dr_Kev_Nutrition Sports Nutritionist
The 30g 'ceiling' is a myth. While ~0.4g/kg protein per meal maximizes immediate hourly MPS rate, larger boluses slow gastric emptying and release amino acids continuously. Total daily protein intake (1.6–2.2g/kg) is far...
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