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Today’s Health Upgrade
The post-workout meal
Your brain…like we’ve never seen it before
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A new record low
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Fact or Fiction?
Does Delaying Your Post-Workout Meal Reduce Muscle Growth?
Does rushing to chug a protein shake immediately after a workout provide extra benefits for your body?
A recent study confirmed — once again — that the timing of your protein doesn’t matter as much as the total amount you consume in a day.
Scientists put participants with at least three years of resistance training experience on an eight-week workout program. Everyone consumed 25 grams of protein before and after their workouts and had the same amount of total protein per day (2 grams per kilogram of body weight per day).
However, one group had their pre- and post-workout protein 3 hours before and after their workout. Whereas the other group had their protein right before and immediately after training.
The timing of protein did not impact total muscle mass or lead to any significant difference in 1-rep max strength on the leg press or bench press or increase the maximum reps performed on bodyweight inverted rows.
While you don’t need to stress urgency before or after a workout, eating within three hours of your workout is a good idea. That’s because consuming protein every three to five hours maximizes muscle protein synthesis, which helps with muscle growth and plays an important role in recovery.
If muscle is your priority, focus on eating enough protein throughout the day and let the timing work with your schedule. Research suggests that anywhere between 1.6 to 2.2 grams per kilogram of protein per pound of goal weight (or .6 to 1 gram per pound of goal weight) is the sweet spot for results.
On Our Radar
Strengthening Your Brain’s Defense System
For decades, researchers have used animal studies to speculate how the brain cleans waste that can cause neurodegenerative disease. But that all recently changed, and that’s good news for the future of brain research.
Scientists recently identified pathways that remove metabolic waste from your brain, which helps protect against Alzheimer’s, dementia, and cognitive decline.
Known as the glymphatic system, it’s a pathway that allows cerebral spinal fluid to flow into parts of the brain and remove byproducts that build up and threaten the health of your brain.
The first-of-its-kind study included patients who received surgery to remove brain tumors. Each patient allowed the scientists to inject a safe dye into the brain so MRIs could track activity.
The scientists discovered that the glymphatic system appears to be most active during sleep, meaning understanding how to improve rest can be a proactive measure to reduce illnesses affecting the brain.
Now that the system has been identified, scientists can better understand ways to improve brain health through lifestyle changes and determine if they can design medications that support the natural cleaning methods of your brain to prevent and fight back against the disorders.
Health
A Record Low: Why The United States Is So Unhappy
The land of opportunity isn’t necessarily a land of joy — at least according to one annual report.
The United States recently hit an all-time low on the World Happiness Report, a yearly survey-based assessment exploring the factors contributing to human well-being.
The World Happiness Report ranks countries based on various factors, including GDP per capita (economic performance), social support (having someone to rely on), healthy life expectancy, freedom to make life choices, generosity, and perceptions of corruption (trust in society and government).
The most recent report ranks Finland at the top for the sixth consecutive year, while the United States dropped eight spots to 23rd, its lowest position ever. The U.S. has been slipping for several years, prompting concern about the factors behind this decline.
You can only take so much from a survey, but if you want to ensure your happiness, the data leaves clues about what could help protect and boost your joy.
A lack of social support is a major reason the U.S. ranks so low. The number of people feeling disconnected or lonely is rising, with fewer Americans feeling like they have someone they can count on during tough times. This is closely linked to declining mental health and the perception that people feel they have less freedom to make life choices that will improve their well-being.
If you want to start increasing happiness in your own life, here are a few changes that could make a difference:
Invest in relationships: Spend time with loved ones and build a strong social network. Having people to lean on is one of the strongest predictors of happiness.
Foster trust: Build trust in your personal and professional relationships. Small acts of kindness and generosity can go a long way toward increasing feelings of community.
Prioritize mental health: Don’t hesitate to seek help when you need it. Taking care of your mental well-being should be a priority.
Celebrate daily wins: You may not be able to change the world overnight, but focus on the choices you can control—whether it’s how you spend your time or what brings you joy.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
