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- Women's Research Review 18
Women's Research Review 18
Plant-based Protein, Fish Oil & Glute Activation
Scott Flear
August 17, 2023
Back again with some fresh health tips for you. We've simplified the science-y stuff so you can easily get the gist.
Here's the Scoop for Today:
Plant vs. Milk Protein: Which one's best for muscle? 🌱 vs 🥛
Fish Oil Facts: Can it help us shape up? 🐟🌟
Booty Boost: Will warming up our bums make workouts better? 🍑💪
And hey, keep an eye out! We've sprinkled some secret deals throughout this newsletter just for you. Stay tuned!
1st Study
Plant Power vs. Whey Way: The Protein Showdown! 🌱 vs 🥛
Background:
We've all heard the hype about animal proteins like whey being the top dogs for muscle building. But could our leafy friends match up? Let’s dive in!
The Study:
Researchers, being the curious bunch they are, gathered 50 subjects. Over 8 weeks, they fed half of them plant-based protein and the other half, the popular whey protein. PMID: 35938106
They measured things like strength, muscle thickness, and even how high they could jump!
What They Found:
Ladies, it was a tie! 🎉 Yep, whether it was plant or whey, the results were strikingly similar. The key seems to be getting enough essential amino acids in the mix.
And a little tidbit: simply piling on more protein doesn't give any extra benefits if you're already having a good amount.
Main Takeaway:
Green or creamy, both types of proteins can help those muscles shine! 💪
Your Actionable Tip:
Feeling adventurous? Mix up your routine with a new plant-based protein shake this week. 🍹 Share your tastiest recipes in our chat!
2nd Study
The Skinny on Fish Oil: Boosting Metabolism and Sculpting the Body? 🐟💊
Backstory:
We've all seen those fish oil supplements at the store and heard a thing or two about their benefits. But what do they really do for our body's metabolism and composition?
The Experiment:
44 adults (both men and women) were rounded up for this one. They measured their metabolism rate, and body composition, and even looked at their saliva for cortisol (that's the stress hormone, by the way!). PMID: 20932294
Half of the group got 4 grams of Safflower Oil daily, while the other half received 4 grams of Fish Oil (rich in EPA & DHA). Fast forward 6 weeks, and let's see those results!
Results, Please!
Fish Oil group:
🔸 Gained some lean mass (the good kind of weight).
🔸 Lost a bit of fat.
🔸 There was also a hint that their body fat percentage might have dropped a tad.
🔸 Their salivary cortisol seemed to decrease (less stress hormone – hooray!).
The Safflower Oil group didn't see these changes.
The interesting twist? The changes in body composition in the fish oil group seemed linked to that reduction in cortisol.
Main Takeaway:
Fish oil seems to be a double win - helping to increase the good lean mass while decreasing fat, potentially thanks to reducing that pesky stress hormone.
Action Step:
Interested in the fish oil benefits? Most health experts recommend around 250–500 mg of combined EPA and DHA daily for healthy adults.
Before diving in, consider checking with a healthcare professional to ensure it aligns with your health goals. Once you've tried it, we’d love to hear how it works for you in our chat!
3rd Study
Booty Boost: Does Warming Up Your Glutes Supercharge Your Workouts? 🍑💥
What’s the Buzz?
We all want our workouts to be as effective as possible. But can a simple gluteal activation warm-up make a difference in explosive exercises? Let’s find out!
Digging Deeper:
17 pro rugby players were put to the test. They did a high hang pull exercise (kind of a weightlifting move) after two kinds of warm-ups: a basic one and a gluteal activation one. PMID: 28761719
Scientists looked at muscle activity using fancy tech called electromyography (EMG) and even checked out the forces these athletes used during the moves.
What Happened?
After the booty-focused warm-up: 🔸 The gluteus maximus (the main booty muscle) needed less electrical activity to perform the same move.
🔸 There was a hint that the glutes and hamstrings might produce more force, but this wasn’t super clear.
Main Takeaway:
Prepping your glutes might mean they work more efficiently!
They might generate the same (or more) power while requiring less "electric effort" from our body.
Action Step:
Before diving into your next workout, spend 5-10 minutes on a glute-focused warm-up.
Kickstart your next workout with this quick glute activation routine:
Glute Bridges
Lie on your back, press through heels, lift hips.
10 reps.
Clamshells
Lie on one side, legs bent, lift top knee without moving pelvis.
10 reps each side.
Fire Hydrants
On all fours, lift one leg out to the side.
10 reps each side.
🐢 CODE: TURTLEFIRST
TAKEAWAY
Plant vs. Milk Protein
🌱 Main Takeaway: Both plant and whey protein seems to work equally well when it comes to muscle health and performance.💡 Action Step: Next time you shop for protein powder, don't stress too much about the source. Just pick what feels right for you!
Fish Oil Facts
🐟 Main Takeaway: Fish oil could help increase muscle and reduce fat. Plus, it might lower stress levels.💡 Action Step: Consider adding a fish oil supplement to your daily routine. Aim for one with around 1,600 mg EPA and 800 mg DHA.
Booty Boost
🍑 Main Takeaway: A quick warm-up focused on your glutes could make your workouts even more effective.💡 Action Step: Before your next exercise session, spend 5 minutes doing glute bridges, clamshells, and fire hydrants. Your booty will thank you!
Pssst! Remember those secret deals we mentioned? They're sprinkled throughout, so scroll back up and spot them if you haven't!
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