Posted on January 28, 2024
Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise
Abstract
Recovery from prolonged strenuous exercise requires that depleted fuel stores be replenished, that damaged tissue be repaired and that training adaptations be initiated. Critical to these processes are the type, amount and timing of nutrient intake. Muscle glycogen is an essential fuel for intense exercise, whether the exercise is of an aerobic or anaerobic nature. Glycogen synthesis is a relatively slow process, and therefore the restoration of muscle glycogen requires special considerations when there is limited time between training sessions or competition. To maximize the rate of muscle glycogen synthesis it is important to consume a carbohydrate supplement immediately post exercise, to continue to supplement at frequent intervals and to consume approximately 1.2 g carbohydrate·kg-1 body wt·h-1. Maximizing glycogen synthesis with less frequent supplementation and less carbohydrate can be achieved with the addition of protein to the carbohydrate supplement. This will also promote protein synthesis and reduce protein degradation, thus having the added benefit of stimulating muscle tissue repair and adaptation. Moreover, recent research suggests that consuming a carbohydrate/protein supplement post exercise will have a more positive influence on subsequent exercise performance than a carbohydrate supplement.
Key Points
- For rapid recovery from prolonged exercise, it is important to replenish muscle glycogen stores and initiate muscle tissue repair and adaptation.
- To maximize muscle glycogen replenishment, it is important to consume a carbohydrate supplement as soon after exercise as possible.
- Consume the carbohydrate frequently, such as every 30 minutes, and provide about 1.2 to 1.5 g of carbohydrate·kg-1 body wt·h-1.
- Efficiency of muscle glycogen storage can be increased significantly with the addition of protein to a carbohydrate supplement (~4 to 1 carbohydrate to protein ratio).
- The addition of protein to a carbohydrate supplement also has the added advantage of limiting post exercise muscle damage and promoting muscle protein accretion.
Key Words: Carbohydrate, nutrients, insulin, glucose, amino acids
Read More
Posted on January 28, 2024
The Decoy Effect
he Decoy Effect is the phenomenon whereby adding a third pricing option makes the consumer change their preference towards an option the seller is trying to promote. The “decoy” is priced to make one of the other options much more attractive.
It’s also called “asymmetric dominance effect”.
This is what you usually experience when you buy popcorn at the cinema or latte at Starbucks. The price difference between Medium and Large sizes is so little that you’d automatically opt-in for the larger option, unless you’re choosing the Small one for a specific reason (e.g. you like your coffee less milky)
The Decoy Effect is a cognitive bias that’s often used when working on a pricing strategy, but also in politics, finance, insurance and pension plans, PR, and other areas. It almost always works, but the catch is – can you execute it smart enough so it attracts customers and still pushes your economics north.
Read More
Posted on January 23, 2024
Central Vancouver Public Library
Today I’m visiting Central Vancouver public library.
it’s beautiful here.
Posted on January 21, 2024
SYSTEMS THINKING: WHAT, WHY, WHEN, WHERE, AND HOW?
What Does Systems Thinking Involve?
It’s important to remember that the term “systems thinking” can mean different things to different people. The discipline of systems thinking is more than just a collection of tools and methods – it’s also an underlying philosophy. Many beginners are attracted to the tools, such as causal loop diagrams and management flight simulators, in hopes that these tools will help them deal with persistent business problems. But systems thinking is also a sensitivity to the circular nature of the world we live in; an awareness of the role of structure in creating the conditions we face; a recognition that there are powerful laws of systems operating that we are unaware of; a realization that there are consequences to our actions that we are oblivious to.
Systems thinking is also a diagnostic tool. As in the medical field, effective treatment follows thorough diagnosis. In this sense, systems thinking is a disciplined approach for examining problems more completely and accurately before acting. It allows us to ask better questions before jumping to conclusions.
Systems thinking often involves moving from observing events or data, to identifying patterns of behavior overtime, to surfacing the underlying structures that drive those events and patterns. By understanding and changing structures that are not serving us well (including our mental models and perceptions), we can expand the choices available to us and create more satisfying, long-term solutions to chronic problems.
In general, a systems thinking perspective requires curiosity, clarity, compassion, choice, and courage. This approach includes the willingness to see a situation more fully, to recognize that we are interrelated, to acknowledge that there are often multiple interventions to a problem, and to champion interventions that may not be popular (see “The Systems Orientation: From Curiosity to Courage,”V5N9).
Posted on January 21, 2024
What Is Competency Development? (With Core Competencies)
When applying for a role or looking to advance as a professional, learning about the competencies an employer uses to determine your suitability can improve your chances of success. You can develop these skills to demonstrate that you’re the best candidate for a particular position. Understanding the core competency requirements to succeed in a specific role can help your professional development and support a company in meeting its strategic goals. In this article, we define competency development and provide a list of core competencies that can help you succeed as a professional.
Read More
Posted on January 21, 2024
Shingo Model
The Shingo Guiding Principles are the basis for building a sustainable culture of organizational excellence. In the Guiding Principles diamond, the principles are divided into three dimensions: Cultural Enablers, Continuous Improvement, and Enterprise Alignment.
Tools
Systems
Results
Culture
Shingo Guiding Principles
Respect Every Individual
Lead with Humility
Seek Perfection
Embrace Scientific Thinking
Focus on Process
Assure Quality at the Source
Improve Flow & Pull
Think Systemically
Create Constancy of Purpose
Create Value for the Customer
The Shingo Model Booklet
Posted on January 21, 2024
What is Operational Excellence (OpEx)? and how does it help you strive for continuous improvement in a complex business environment?
Improving a business is about more than just increasing efficiencies or maximizing ROI. Today’s global economy also requires the flexibility to adjust to changing markets, conditions and technologies. Operational excellence is a way for organizations to create a roadmap toward continuous improvement in a complex business environment.
Its goal is to give companies a competitive advantage. If done right, operational excellence helps business leaders make better decisions and employees show continuous improvement. Companies that are better at problem-solving and process improvement, the theory goes, will ultimately exceed their competition in profitability.
Here, we’ll explore the core principles of operational excellence and how companies are using technology to implement these methodologies.
Read MorePosted on January 20, 2024
Welcome to my blog
Welcome to my underworld, the NetherLand.
I know you are thinking what the hell is this place?!!! No problem I will explain it to you in this post.
please click the Read More button below to find out
Posted on January 20, 2024
19 Different team Management Styles
Have you ever wonder why working is some departments or teams are so fun and in others it can be rough?
It can depend on the Management style.
we have different approaches and styles in managing teams and projects and each one has their own pros and cons.
Let’s dig into them.