From calisthenics training to gathering the best dumbbells at your disposal for a sweat session, there are endless ways to pack in a quick, high-intensity workout. One of the most popular of these training methods is the Tabata protocol. This unique spin on interval training was originally popularized back in 1996 and traces its roots back even further. 

Credit: BearFotos / Shutterstock

But not all short bursts of activity are created equal. Tabata training has very specific parameters, both in terms of how long you’re working and how hard you’re doing it. The quickest thing to remember about Tabata training is a 2:1 work:rest ratio. Read on for the nitty-gritty of how to get the most out of these workouts.

What Is Tabata Training?

In its simplest form, Tabata training has you work at all-out intensity for 20 seconds, followed by 10 seconds of complete rest. (1)

Tabata training calls for all-out bursts of maximum-effort anaerobic exercise. These bursts are followed by complete rest, unlike many high-intensity interval training (HIIT) workouts. So, you may be able to give it even more effort when you come back in. 

[Read More: The 6 Benefits of HIIT to Inspire You to Go Hard]

On the other hand, you will be resting only half as much time as you’re working. That makes this protocol extremely challenging, especially when you’re truly pushing to your limits.

The Tabata Training Protocol

The original version of the Tabata used a bicycle to create an extremely challenging anaerobic cardio workout. (1) The following is an outline of the classic Tabata training protocol.

First, warm up at 50 percent of your VO2 max* for about 10 minutes. Then perform:

20 seconds of supra maximal (170% of VO2 max) cycling

10 seconds of rest (completely stationary)

[Read More: Use High-Intensity Training to Unlock New Gains]

Repeat this work-to-rest ratio and accumulate a four-minute workout to be exhausted by the seventh or eighth round. (1)

* For reference, your VO2 max is the maximum amount of oxygen you can process during intense, all-out exercise. The higher you can train this number to be, the more efficiently and effectively you’ll be able to work out.

Make sure you cool down afterward, as well.

Bodyweight Tabata Training Exercises

Many Tabata protocols today use bodyweight exercises like push-ups and bodyweight squats. Keep in mind that for relatively simple bodyweight options like these, you’ll get your blood pumping, but likely not to the tune of over 170 percent of your VO2 max. So, it might not be “Tabata” in the truest sense of the word.

Credit: PeopleImages.com – Yuri A / Shutterstock

[Read More: The 5 Best HIIT Treadmill Workouts to Bring Some Heart to Your Training]

Still, these moves pack a challenging amount of volume into a short period. Research suggests that you can, indeed, improve your cardiorespiratory endurance using bodyweight-only movements in repeated bouts of Tabata training. (2) 

Here are some bodyweight-only options for Tabata training:

Push-Up

Bodyweight Squat

Jump Squat

Jumping Lunge

Skater

High Knee

Burpee

Split Squat

Box Jump

Russian Twist

Jumping Jack

Mountain Climber

If you really want to push your muscles to the limit, you can stick with the same exercise throughout the four-minute protocol. But if you want a full-body workout, you can instead opt for cycling through the exercises, doing the first 20 seconds with push-ups, then bodyweight squats, etc.

Dumbbell Tabata Training Exercises

In many cases, using dumbbells will help jack your heart rate higher simply by virtue of adding an external load. But that doesn’t mean you should take it easier with more weight in your hands. Even if you’re using free weights, make sure you’re choosing an option that’s light enough for you to really go all out with no pauses during your 20-second sessions.

Dumbbell Thruster

Dumbbell Clean & Press

Alternating Dumbbell Snatch

Cardio Tabata Training Exercises

To stay as true as possible to the original intent of Tabata protocols, you might want to stick to high-intensity cycling. Here are some cardio-based options to integrate into your Tabata protocol. All you have to do is go for 20 seconds as hard as possible, come to a complete rest for 10 seconds, and repeat for four minutes.

Try “sprinting” on any of the following pieces of cardio equipment:

Exercise Bike

Echo Bike

Treadmill

Elliptical

Stair Climber

Rowing Machine

Because you’ll want to run all 20 seconds and then come to a full stop for 10 seconds, it might be more efficient to do a Tabata protocol on an outdoor track instead of a treadmill.

[Read More: 30-Minute Treadmill Workouts to Build Stamina and Strength]

However, if you have the experience, skill, and confidence you need to use the handrails and simply hop on and off the treadmill while the belt is moving, you can do that, too. Just be extra careful.

The History of Tabata Training

Tabata training is named after its creator, Japanese exercise scientist Dr. Izumi Tabata. (1) As information about the science and benefits of classically prescribed HIIT and SIT (sprint interval training) emerged, Dr. Tabata began experimenting with his unique spin on the subject. His goal? To help maximize the efficiency and effectiveness of training for Olympic athletes. (1)

One of the earliest types of Tabata workouts was performed on a bicycle, featuring short bursts of high effort meant to fatigue the subjects quickly due to very short rest periods. The overarching goal was that participants would be physically exhausted after the seventh or eighth round of exercise. (1) In the Tabata protocol, that only takes four minutes.

One of the main goals was to increase athletes’ maximal accumulation of oxygen deficit (MAOD) — in other words, how efficiently you can produce energy anaerobically. Will you be completely brought to your knees after a single bout of intense anaerobic activity? Or can you train yourself to increase your anaerobic work capacity so you can rise to sprint again?

Credit: oneinchpunch / Shutterstock

In pursuit of a protocol to boost this anaerobic capacity, Dr. Tabata combined the following training parameters:

[Read More: Low Impact, 15-Minute HIIT Kettlebell Circuit]

Target large muscle groups (to maximize muscle involvement)

Bursts of extremely high-intensity activity (20-second work intervals)

Very short rest periods (10-second rest intervals)

Dr. Tabata first published information about his Tabata protocol in 1996. Since then, it has evolved to include a diverse selection of exercise types and training implements as the public has continued to tinker with the workout.

Instead of using exclusively bicycles as the Tabata training tool, now it is common to see any number of “Tabata-style” workouts. Generally speaking, the Tabata label gets put onto any interval protocol that denotes a 2:1 work:rest ratio — especially if it’s 20 seconds of work to 10 seconds of rest. 

Strictly, that’s not accurate without the attention to working at an extremely high VO2 max. But as long as you know the intent — to work very hard — you should be good to go for gains.

Tabata Vs. HIIT

With Tabata training, you’ll work hard, then rest, and then do it all again. In this way, it is similar to HIIT. Both methods are meant to have you work very hard for a short burst of time. 

But the Tabata protocol is a lot more specific than that. For one, you can manipulate the work and rest times to various ratios with HIIT. You might do a 1:1 work:rest ratio, or you might rest for twice as long as you work. But in Tabata, the ratio is always 2:1, with 20 seconds of work and 10 seconds of rest.

[Read More: What is AMRAP: How to Do it, Benefits, and AMRAP Workouts]

With HIIT, you may still perform some slow movements during your rest periods. For example, you may walk or slowly jog during the recovery phase of your sprint workouts. But in Tabata, the idea is that you stop altogether during rest periods.

Complete rest in between high-intensity bursts aims to prevent active recovery, meaning that very specific anaerobic energy systems are the continuous target throughout Tabata workouts. 

What the Science Says About Tabata Training

The research on Tabata training has shown some very favorable results, even accounting for the relative lack of standardized guidelines for what constitutes a true Tabata workout. 

In one study, adult participants performing four rounds of the protocol using calisthenic exercises experienced enough gains to meet the guidelines for improving cardiorespiratory endurance as outlined by the American College of Sports Medicine (ACSM). (2) 

This means that Tabata is an extremely viable alternative for low or moderate-intensity cardiovascular training. It’s worth noting that participants in this particular study performed bodyweight moves like high knee runs, jumping jacks, Russian twists, and burpees in their Tabata-esque protocol. They also performed five rounds — for a total of 20 minutes — instead of just doing a four-minute-and-done protocol.

For trained athletes sticking to a more traditional Tabata protocol (eight rounds of intense activity with 20 seconds of work and 10 seconds of rest), studies suggest that the method can indeed improve maximal oxygen uptake and resting heart rate. (3)

Credit: Gorgev / Shutterstock

[Read More: Everything You Need to Know About LISS Cardio and Why You Should Do It]

Many athletes may turn to Tabata training with the goal of weight loss. However, research suggests that Tabata protocols are generally more effective at increasing cardiovascular fitness and aerobic power than they are at aiding weight loss. (4)

If you’re an advanced athlete, you might be prone to dismissing Tabata protocols as more focused on beginners. (Ironically, beginners may be intimidated by such high-intensity work and such short rest periods.) 

Research suggests that experienced and inexperienced athletes alike find Tabata protocols to be extremely challenging, while both types of athletes gain similar cardiovascular benefits from the protocols. (5)

High Intensity for High Gains

The idea that you can pack a cardiovascular punch into a four-minute package might seem too good to be true. But if you’re taking your Tabata protocol to the max, you do stand to see large returns on your sweat investment. 

With a tremendous amount of customization and a bite-sized time commitment, you’d be surprised at how easy (yet challenging) it is to weave in your cardio training. Whether you run a Tabata-style workout or the true Tabata protocol, you’re in for a fast, effective, and cardio-boosting experience.

FAQs

Tabata may seem straightforward, but it’s so intense that you’ll want to make sure you’ve got it right in your head before putting it into action with your body.

References

Tabata I. (2019). Tabata training: one of the most energetically effective high-intensity intermittent training methods. The journal of physiological sciences : JPS, 69(4), 559–572. 

Emberts, T., Porcari, J., Dobers-Tein, S., Steffen, J., & Foster, C. (2013). Exercise intensity and energy expenditure of a tabata workout. Journal of sports science & medicine, 12(3), 612–613.

Lu Y, Wiltshire HD, Baker JS, Wang Q, Ying S. The effect of Tabata-style functional high-intensity interval training on cardiometabolic health and physical activity in female university students. Front Physiol. 2023 Feb 27;14:1095315. 

Viana RB, de Lira CAB, Naves JPA, Coswig VS, Del Vecchio FB, Gentil P. Tabata protocol: a review of its application, variations and outcomes. Clin Physiol Funct Imaging. 2019 Jan;39(1):1-8. 

Reppa CM, Bogdanis GC, Stavrou NAM, Psychountaki M. The Effect of Aerobic Fitness on Psychological, Attentional and Physiological Responses during a Tabata High-Intensity Interval Training Session in Healthy Young Women. Int J Environ Res Public Health. 2023 Jan 5;20(2):1005.

Featured Image: BearFotos / Shutterstock

The post What Is Tabata Training? How to Get Fitter in Four Minutes appeared first on BarBend.

Today we delve into the essentials of building muscle on a budget, focusing on the significance of proteins, carbohydrates, and fats.

This article is a must-read for anyone aiming to enhance their physique without breaking the bank. Learn how to make smart, cost-effective food choices that fuel muscle growth, discover strategic shopping tips to maximize your budget, and explore efficient meal planning and preparation techniques.

Whether you’re a beginner or an experienced fitness enthusiast, this comprehensive guide offers invaluable insights into crafting a budget-friendly, muscle-building diet.

Understanding Muscle Building Basics

Building muscle effectively on a budget revolves around optimizing your diet to ensure you get the essential macronutrients: proteins, carbohydrates, and fats. These nutrients play vital roles in muscle gain and overall health.

Importance of Protein for Muscle Gain

Protein is the building block of your muscles. Consuming adequate protein is crucial for muscle repair and growth. For muscle gain, aim for about 0.8 to 1 gram of protein per pound of your body weight daily. Good sources of protein include lean meats, eggs, dairy products, and for those on a budget, legumes and pulses are cost-effective alternatives that are also protein-rich.

Role of Carbohydrates in Energy Provision

Carbohydrates are your body’s primary energy source. They fuel your workouts and help with recovery. Complex carbohydrates, like whole grains and starchy vegetables, provide a sustained energy release. For those trying to build muscle, ensuring enough carbohydrates in your diet is necessary to maintain a caloric surplus, which supports weight gain in the form of muscle.

The Need for Fats in a Balanced Diet

Fats, often misunderstood, are essential for hormone production, including hormones like testosterone that are involved in muscle growth. Healthy fats also provide a dense source of calories, which can help you achieve the necessary caloric surplus for muscle gain. Incorporate sources of unsaturated fats such as nuts, seeds, avocados, and olive oil into your diet. Remember, moderation is key, as fats are calorie-dense.

Effective Budget-Friendly Food Choices

Crafting a muscle-building meal plan on a budget requires selecting nutrient-dense foods without overspending. Focus on staples that provide the protein, carbohydrates, and healthy fats needed for muscle growth and recovery. Here’s how to make smart choices for your grocery list that are both cheap and nutritious.

High-Protein Foods That Won’t Break the Bank

When looking for high-protein foods, eggs and chicken are your best allies. Eggs are a cost-effective source of protein and are versatile for any meal. A dozen eggs often cost less than a couple of dollars and can provide a significant portion of your protein intake. Meanwhile, chicken, particularly when bought in bulk, offers a lean source of protein necessary for muscle repair.

Beans also pack a protein punch and come with the added benefit of fiber, which aids in digestion and can help with fat loss. They’re incredibly cheap, and you can buy them in bulk or canned for convenience.

Budget Carbohydrates for Energy

Rice and potatoes are excellent carbohydrates that won’t dent your wallet. A bag of rice has a long shelf-life and serves as a staple for many muscle-building meal plans. Potatoes, similarly, are an economical choice and are rich in other nutrients like vitamin C and potassium.

For breakfast or as a snack, oats are an affordable carb option that provides sustained energy and can be paired with other items like peanut butter or bananas for added flavor and nutrition.

Healthy Fats on a Budget

Peanut butter not only offers protein but also contains healthy fats that are crucial for hormone production, which in turn supports muscle growth. Just make sure you choose natural peanut butter without added sugars.

Healthy fats can also be found in oily fishes such as tuna or mackerel. Canned fish can be a budget-friendly way to increase your intake of omega-3 fatty acids. If you watch for sales and discounts, you can sometimes find beef cuts at a lower price, which can add variety to your meal plan and provide both protein and fats.

Strategic Grocery Shopping

Planning your grocery shopping is essential for gaining muscle while adhering to a budget. Efficient shopping strategies can reduce your food expenses without compromising on the quality and nutritional value of your meals.

Creating a Frugal Grocery List

Your grocery list is the cornerstone of strategic grocery shopping. Plan your meals for the week ahead, focusing on high-protein foods like chicken, beans, and eggs that offer more muscle-building bang for your buck. Don’t let enticing sales lead you off course; stick to your list to avoid impulse buys which can quickly inflate your grocery bill. Remember, a planned grocery list is your best defense against the allure of non-essentials.

Buy in Bulk to Save Money

Buying in bulk can lead to significant savings, especially for staples like rice, oats, and nuts. Look for bulk-bin sections in your grocery store and consider membership at warehouse clubs. Buying larger quantities of non-perishable items usually means a lower cost per serving, stretching your budget further without sacrificing the quantity or quality of food you need for muscle building.

Seasonal and Fresh Produce Shopping Tips

Opting for seasonal and fresh produce ensures you get the most flavorful and nutritious fruits and vegetables at better food prices. Use a store’s seasonal produce guide or chat with the produce manager to understand what’s in season. Additionally, frequenting local farmer’s markets can also yield deals on some of the freshest produce available, allowing you to support local agriculture while fueling your body for muscle gain.

Meal Planning and Preparation

Crafting meal plans and preparing your food in advance are foundational steps for gaining muscle without overspending. By focusing on calorie-dense, budget-friendly, and protein-rich foods, you can create an effective and economical regimen to support your muscle-building goals.

Designing Budget Meal Plans

To design a meal plan that’s both affordable and conducive to muscle gain, prioritize protein sources like eggs, canned tuna, and legumes. These foods provide the necessary calories and nutrients without breaking the bank. Incorporate a variety of vegetables to ensure you’re getting a spectrum of vitamins and minerals. For breakfast, consider options like oatmeal with peanut butter or a protein shake to kickstart your day with energy. Plan for snacks such as Greek yogurt or nuts, which are portable and will keep you fueled between meals.

Batch Cooking for the Week

Meal prep is your ally in adhering to your nutritional goals while being cost-effective. Set aside time to cook in bulk, perhaps choosing one day a week like Sunday to prepare and store meals. Make large portions of rice, grilled chicken, or roast an assortment of vegetables. Dividing these into meal-sized containers ensures that you have quick access to balanced meals every day, saving time and reducing the temptation to purchase more expensive, on-the-fly options.

Inexpensive Cooking Methods and Equipment

You don’t need high-end appliances to cook effectively. Inexpensive cooking methods like broiling, grilling, and steaming are excellent for preparing muscle-building meals. Utilize a standard kitchen oven for roasting chicken or vegetables, and consider a basic rice cooker for preparing grains in bulk. Equipment like cast-iron skillets can be a one-time investment, aiding in searing and cooking various foods efficiently. Planning ahead and using these methods can reduce energy consumption and ingredient wastage, further supporting your budget-friendly goals.

Supplementation and Additional Nutrients

When consulting your muscle-building regimen, integrating effective supplementation and additional nutrients can be pivotal for those gaps that diet alone might not fill, especially when considering a tight budget.

When to Consider Supplements

You might ponder supplements when your diet falls short in providing the necessary nutrients for muscle growth. Whey protein, for instance, is an affordable and efficient way to ensure you meet your daily protein requirements for becoming stronger. If your regular meals don’t adequately supply vitamins and minerals, supplements might offer a concentrated and convenient boost.

Whey Protein: Essential for muscle growth; easily digestible and usually cost-effective.

Vitamins/Minerals: Vital for overall health; deficiencies can be rectified with specific supplements.

Choosing Quality Supplements Wisely

While opting for supplements, your focus should be on quality rather than quantity. Look for products with a transparent list of ingredients and those that have undergone third-party testing. It’s crucial to analyze the cost-per-serving rather than just the upfront price to accurately assess the value of your supplement choices.

Read Labels Carefully: Check for ingredients and choose products free from unnecessary fillers or artificial additives.

Third-Party Testing: Opt for supplements that have been independently verified for quality and potency.

By selecting the right supplements, you can reinforce your diet economically and support your journey towards building muscle effectively.

Training on a Budget for Muscle Gain

Building muscle doesn’t require expensive equipment or gym memberships. With the right approach, you can achieve muscle growth and get stronger by leveraging bodyweight exercises, planning effective home workouts, and utilizing affordable gyms.

Bodyweight and Resistance Training

You can engage in resistance training without any weights by utilizing bodyweight exercises. Moves like push-ups, squats, and lunges are foundational for muscle building. For added resistance, household items such as water bottles or backpacks filled with books can serve as improvised weights. Create a routine that targets all the major muscle groups, aiming for at least 2-3 sets of 8-12 repetitions.

Planning Effective Home Workouts

Efficiency is key for home workouts. Allocate specific days for upper body, lower body, and core to allow for recovery and maximize results. Each session should last about 45-60 minutes, maintaining consistency in your training schedule. Here’s a simple structure you can follow:

Monday: Upper body (push-ups, dips)

Wednesday: Lower body (squats, lunges)

Friday: Core (planks, sit-ups)

These targeted exercises promote muscle growth and can lead to becoming stronger over time.

Workout at an Affordable Gym

If you prefer gym training, consider a no-frills, budget-friendly gym. These gyms often offer the necessary equipment for bulking and overall fitness at a lower cost. Prioritize gyms that have a variety of resistance machines and free weights which are crucial for muscle building. Remember, the dedication and effort you put into your workouts are more important than the fanciness of the gym facility.

You want to be in the best shape of your life at 50 and beyond?

Discover how aging affects your muscles and bones, and learn the critical role of hormones like testosterone and estrogen. 

We’ll learn how to create a nutritious diet plan specific to your age, blending exercise with diet for optimal health.

Explore the combination of cardio, strength training, and flexibility exercises designed for your changing body, and understand the vital need for recovery and rest.

Understanding the Aging Body

As you reach the age of 50, your body undergoes numerous changes governed by hormonal shifts and the natural aging process. Awareness and understanding of these changes are crucial in taking proactive steps for health and well-being.

The Science of Aging

Aging is an inevitable biological process characterized by a gradual decline in physiological functions. Your body’s hormonal balance shifts as you age. In men, testosterone levels decrease, affecting muscle mass, strength, and bone density. For women, the onset of menopause marks a significant drop in estrogen, also leading to changes in bone and muscle health.

Effects of Aging on Muscle and Bone Health

Muscle fibers reduce in number and shrink in size, leading to what is known as muscle loss or sarcopenia, which contributes to weakness and lessened stamina. Your bone health is similarly impacted, with a gradual decrease in bone density that can set the stage for osteoporosis.

Testosterone: Plays a role in maintaining muscle mass; can be lower in older men.

Estrogen: Helps protect bone health; drops after menopause, increasing risk of osteoporosis.

Setting Realistic Fitness Goals

Embarking on a fitness journey at 50 or beyond involves tailoring a plan that respects your current fitness level and later life conditions. It’s about finding balance between aspiration and what is achievable, aligning your fitness goals with a healthy, active lifestyle.

Assessing Current Fitness Levels

Firstly, evaluate your starting point by scheduling a comprehensive health check-up with a medical professional. This will help identify any medical considerations that should influence your exercise regimen. Then proceed to measure your baseline fitness level, perhaps with a fitness test that may include activities like walking a certain distance or checking your flexibility, which will inform your goal-setting process.

Goal-Setting Strategies at 50+

Setting goals as you age should focus on maintaining and improving functional fitness to enhance quality of life.

Start with short-term goals, such as walking 30 minutes a day, before progressing to long-term aspirations, like completing a 5K walk or run. Ensure your targets are SMART: Specific, Measurable, Attainable, Relevant, and Time-bound.

Leverage your life experience as inspiration to set meaningful goals that excite and motivate you to maintain an active lifestyle. Goals can range from improving strength to enhance your potential for a more independent life, to increasing cardiovascular health for overall well-being.

Developing a Nutritious Diet Plan

When you reach 50, your body has different nutritional needs; understanding and meeting these with a well-rounded diet is key to transforming your body. This encompasses knowing the balance of macronutrients and micronutrients required for health and adapting these to align with age-specific needs.

Macronutrients and Micronutrients

Macronutrients — proteins, carbohydrates, and fats — are the foundation of your diet. You should aim for a balance, focusing on lean proteins like chicken breast or fish, which help maintain muscle mass. Carbohydrates are crucial for energy, but it’s important to choose complex carbs such as whole grains, which also offer you essential fiber. Fats should not be shunned, but it’s the healthy unsaturated fats, like those found in avocados and nuts, that should be included.

MacronutrientFoods to IncludeImportanceProteinLean meats, legumes, tofuPreserves muscle massCarbohydratesWhole grains, vegetablesProvides energyFatsSeeds, avocados, olive oilSupports cell function

Micronutrients — the vitamins and minerals — are equally important. As you age, vitamin D is vital for bone health, and you may require more than what sunlight can provide. Foods fortified with vitamin D or supplements can be beneficial. Pay attention to the adequate intake of hydration; water supports all bodily functions and can help regulate your calorie intake.

Adapting Diet to Age-Specific Needs

Your metabolism slows down as you age, necessitating a recalibration of your calorie intake. You don’t need as many calories, but the ones you consume should be packed with nutrients. Nutrient-dense foods are your allies here, ensuring you’re maximizing the benefits of every calorie. Engaging in healthy eating isn’t just about choosing the right foods; the timing and portions are also crucial factors that contribute to your energy levels and overall well-being.

Building an Effective Exercise Routine

In your 50s, creating an exercise routine that includes cardio and strength training can lead to significant health benefits. It’s essential to also integrate flexibility and balance exercises to maintain range of motion and prevent falls.

Combining Cardio with Strength Training

Cardiovascular exercise is crucial for heart health and weight management. At this stage of life, aim for at least 150 minutes of moderate-intensity cardio, like brisk walking or cycling, each week. When planning your routine, include a variety of cardio exercises to engage different muscle groups and prevent boredom.

Monday: 30 minutes of cycling

Wednesday: 30 minutes of swimming

Friday: 30 minutes of brisk walking

Strength training is just as important because it helps maintain muscle mass, which naturally diminishes with age. Work on all the major muscle groups twice per week using weights, resistance bands, or body-weight exercises like squats and push-ups.

Tuesday:

Upper body: 2 sets of 12-15 reps (dumbbell curls, bench press)

Core: 2 sets of 15 reps (planks, Russian twists)

Thursday:

Lower body: 2 sets of 12-15 reps (leg press, lunges)

Core: 2 sets of 15 reps (bicycle crunches, leg raises)

Incorporating Flexibility and Balance Exercises

Flexibility and balance are key for maintaining your ability to perform daily activities smoothly. Incorporate stretching into your routine to reduce the risk of injury and improve mobility. Spend at least 10 minutes after your cardio or strength sessions on static stretches, making sure to cover all the major muscles.

Yoga is also highly beneficial for both flexibility and balance. Consider adding a 60-minute yoga session once a week to enhance your overall fitness and provide a calming, restorative counterpoint to more intense exercises.

Saturday: Yoga class focusing on poses like Tree Pose for balance, Warrior sequences for strength and mobility, and Downward Dog for stretching multiple muscle groups.

Integrating Strength Training for Muscle Growth

Integrating strength training into your fitness routine is essential to increase lean muscle mass and overall strength, particularly as you age. By focusing on major muscle groups and understanding the importance of reps, sets, and form, you can maximize the effectiveness of your workouts.

Targeting Major Muscle Groups

To effectively build muscle, direct your efforts toward exercises that work on multiple major muscle groups. Compound exercises like squats, deadlifts, and bench presses engage numerous muscles simultaneously, facilitating significant strength gains. Prioritize movements that challenge your:

Upper body: Including the chest, back, shoulders, and arms.

Lower body: Targeting your thighs, glutes, hamstrings, and calves.

Core: Strengthening the abdominal and lower back muscles.

Understanding Reps, Sets, and Form

Reps (repetitions) and sets form the building blocks of your strength training routine. A rep is a single complete motion of an exercise, while a set is a group of consecutive reps.

For muscle growth, aim for:

3-5 sets of each exercise.

6-12 reps per set, as this range is optimal for hypertrophy.

Proper form is paramount to prevent injury and ensure maximal muscle engagement. Focus on:

Keeping movements controlled and steady.

Ensuring full range of motion.

Aligning your body correctly.

By conscientiously integrating these elements into your strength training, you’ll lay a strong foundation for muscle growth and functional strength that will serve you well into your 50s and beyond.

Importance of Recovery and Rest

Effective recovery and rest are vital for transforming your body at 50, helping you manage stress, improve sleep quality, and enhance mental health. They are pillars that will support your body’s ability to heal and adapt after workouts.

Planning Rest Days

Schedule Regular Rest Days: To prioritize recovery, it’s imperative that you incorporate adequate rest days into your workout routine. Your body needs time to repair, and without it, your progress can stall or even regress. Mark at least one or two days per week on your calendar as non-negotiable rest days.

Workout DayActivityRest DayMondayCardioTuesdayStrengthWednesdayRestThursdayYogaFridayHIITSaturdayRestSundayLight Walk

Listen to Your Body: Not all signs of needed rest are visible. Pay attention to how you feel. If you’re experiencing persistent fatigue, soreness, or a plateau in performance, it might be time to take an extra rest day.

Recovery Techniques

Develop a Post-Workout Routine: Incorporate recovery techniques such as stretching, foam rolling, or yoga. These can help reduce muscle tension and promote circulation, which is essential for repair and recovery.

Stretching: Aim for at least 10 minutes of stretching after each workout to improve flexibility and decrease muscle stiffness.

Foam Rolling: Spend 5-10 minutes rolling out major muscle groups to boost blood flow and aid in muscle recovery.

Optimize Sleep Quality: Sleep is when your body undergoes the most restoration. Aim for 7-9 hours of quality sleep per night. Create a sleep-conducive environment by maintaining a dark, cool room and sticking to a consistent bedtime.

Ensure your mattress and pillows provide proper support.

Avoid caffeine and screens at least an hour before bed.

Rest and recovery are not simply time off; they’re an essential part of your fitness journey, especially as you age. Remember, they are as important as your active days for transforming your body and maintaining overall health.

Staying Active Outside the Gym

Incorporating daily physical activities and engaging in active hobbies or sports can significantly enhance your physical fitness and general health without stepping foot in a gym.

Daily Physical Activity

Adopting an active lifestyle is crucial as you reach 50 and beyond. Simple habits such as walking at least 30 minutes a day can improve your cardiovascular health and can be seamlessly integrated into your day. Whether it’s a brisk walk to the grocery store or taking the stairs instead of the elevator, these acts of physical activity contribute to your overall well-being. Make a habit of parking farther away from your destination for an added few steps, or enjoy a walk with friends to combine social time with exercise.

Morning Routine: Start your day with a 10-minute stretch to wake up your muscles.

Work Breaks: Replace sitting with a short walk or standing exercises every hour.

Evening: After dinner, avoid the couch and round off your day with a relaxing walk.

Active Hobbies and Sports

Active hobbies and sports are an enjoyable way to stay fit and they provide various options that go beyond traditional exercises. Consider activities like gardening, which not only keeps you moving but also nourishing your body with home-grown produce. Join a local sports league—tennis, swimming, or cycling are all age-friendly and can drastically improve your stamina, muscle strength, and flexibility.

Choose Enjoyment: Select an activity you love to ensure it becomes a consistent part of your routine.

Social Aspect: Partner with friends to make sports a social event, creating commitment through companionship.

By engaging in daily physical activity and active hobbies, you maintain your vigor and support your health in a sustainable and enjoyable way.

Weight Management After 50

At 50, your body undergoes changes that can affect your weight, with metabolism slowing and body fat distribution altering. This section explores how to navigate these shifts to maintain or achieve a healthy weight.

Understanding Weight Loss Challenges

After the age of 50, you might find weight loss more challenging. Your metabolism naturally slows down, meaning your body uses fewer calories for energy. Additionally, hormonal changes may contribute to a change in body fat distribution, potentially leading to an increase in abdominal fat. It’s common to hit a plateau where weight seems to stabilize despite efforts to lose weight. Understanding these physiological changes is crucial as it influences the approach you’ll need to take for effective weight management.

Strategies for Managing Body Fat

To manage body fat after 50, adapt your weight loss approach to your body’s changing needs:

Dietary Adjustments: Focus on a balanced diet that’s lower in calories but nutrient-rich. Incorporate more protein to maintain muscle mass, crucial for keeping up your metabolism.

Exercise Routine: Regular physical activity, including both aerobic and strength training exercises, can help counteract metabolic slowdown and promote muscle maintenance or growth—key factors in burning calories.

Medical Consultation: Consider consulting a healthcare professional to rule out medical causes of weight gain and to tailor a weight loss plan to your health profile.

By being mindful of these strategies and the particular hurdles that come with age, you can navigate the journey of managing your weight post 50 with confidence and clarity.

Health Considerations and Monitoring

At the age of 50, monitoring your health becomes paramount to prevent and manage age-related health challenges effectively. It’s essential to prioritize heart health, manage chronic conditions, and stay vigilant about your overall well-being.

Regular Health Check-Ups

Heart Health: Schedule annual visits with your doctor to assess heart health. Tests may include blood pressure measurements and cholesterol levels to prevent the risk of heart attack and stroke.

Medication: If prescribed, maintain strict adherence to your medication schedule and discuss any side effects with your doctor to ensure they are effectively supporting your heart health.

Dealing with Chronic Conditions

Diabetes: Regular monitoring of blood sugar levels is crucial. Your doctor can provide guidance on necessary lifestyle adjustments and medication to manage diabetes effectively.

High Blood Pressure: Consistent monitoring is key. Blood pressure checks at home can supplement doctor visits and help in adjusting medications as needed.

Chronic conditions can greatly affect your quality of life at 50, but with the right strategies, they can be managed. Stay informed and proactive about your health, and work closely with healthcare providers to monitor and address any issues.

Adapting to Lifestyle Changes

As you reach the milestone of 50, it’s essential to embrace lifestyle modifications that align with your body’s evolving needs. Focusing on nutritional adjustments and exercise adaptations can lead to a healthier, more active life post-50.

Nutritional Adjustments

At the age of 50, your metabolism has likely slowed down, making it more important than ever to watch your caloric intake. Opt for a diet rich in:

Fruits and Vegetables: Aim for at least 5 servings per day.

Lean Proteins: Include options like fish or chicken; consider plant-based alternatives for added diversity.

Whole Grains: Select whole grain bread, rice, and pasta to maintain energy levels and digestive health.

Water: Stay hydrated with at least 8 glasses a day.

Adjust your diet to reduce saturated fats and focus on heart-healthy fats found in foods such as avocados and nuts. Calcium and vitamin D also become crucial; ensure you’re getting enough to support bone health. Monitoring your portion sizes is also key to maintaining a healthy weight as you age.

Exercise Adaptations for Aging Bodies

Regular physical activity is pivotal at any age, but after 50, the type of exercise you do matters greatly. Incorporate a mix of:

Aerobic Activities: 150 minutes a week of moderate aerobic exercise can help maintain cardiovascular health.

Strength Training: Muscle mass tends to decline with age. Engage in weight-bearing exercises twice a week to combat this.

Listen to your body and consider low-impact exercises such as swimming, cycling, or yoga to protect your joints. Regular stretching can improve flexibility and mobility, which can decline over time. Consistency is more valuable than intensity; regular, moderate exercise will yield better long-term results than occasional high-intensity workouts.

Supplementing Fitness with Proper Nutrition

When aiming to transform your body at 50, complementing your fitness routine with strategic nutrition is essential. This approach ensures you’re fueling workouts effectively and optimizing recovery.

Role of Protein and Hydration

Protein is pivotal for muscle repair and growth. As you engage in regular exercise, your protein needs may increase. Incorporate a variety of protein sources such as lean meats, fish, dairy, or plant-based alternatives like lentils and tofu. Aim for a balanced intake throughout the day to support muscle synthesis. For instance:

Breakfast: Scrambled eggs with spinach

Lunch: Grilled chicken salad with quinoa

Dinner: Baked salmon with steamed broccoli

Snacks: Greek yogurt or a handful of almonds

Hydration is equally important, as even mild dehydration can impede performance and recovery. Ensure you’re consuming adequate fluids before, during, and after exercise. Water is primary, but you can also benefit from fluids with electrolytes, especially after intense workouts.

Eating for Energy and Recovery

Your body needs fuel in the form of carbohydrates to sustain energy during workouts. Focus on complex carbs which provide a steady release of energy. Foods such as sweet potatoes, oats, and whole-grain bread are excellent options. Pair these with healthy fats found in nuts and seeds for prolonged energy.

Post-exercise, your goal is to replenish glycogen stores and facilitate muscle recovery. This is where combining carbs with protein becomes crucial. A post-workout meal might include:

Complex Carbohydrates: Whole-grain rice or pasta

Protein: Grilled chicken or tofu

Vegetables: A variety of colorful options, like bell peppers and leafy greens

Regular inclusion of vegetables will supply necessary vitamins and minerals, enhancing overall nutrition. Fresh, frozen, or even low-sodium canned vegetables can be convenient and equally nutritious options. Remember, at 50, your metabolism and nutritional requirements are different; hence, the inclusion of nutrient-dense, healthy foods in your diet is paramount.

Special Considerations for Women Over 50

As a woman over 50, you’re encountering unique physical changes that require specific strategies to maintain and transform your body. Hormonal shifts during menopause can affect your metabolism, bone density, and muscle mass, making tailored approaches in training and nutrition crucial.

Addressing Menopause-Related Changes

Menopause brings a significant shift in your hormones, notably the reduction of estrogen. This can lead to a slower metabolism and changes in how and where your body stores fat. To combat these shifts, focus on incorporating weight-bearing and strength-training exercises to help maintain muscle mass and bone density. Additionally, regular cardiovascular exercise can aid in weight management and improve your heart health, which is particularly important during this time of hormonal upheaval.

For nutrition, it’s beneficial to increase calcium and vitamin D intake to support bone health. Foods rich in omega-3 fatty acids, like salmon, and those high in fiber, can contribute to a balanced diet that manages the potential weight gain and supports overall health.

Women-Specific Training and Nutrition

When crafting your training regimen, prioritize exercises that target core strength, balance, and flexibility. These pillars of fitness become even more critical as you age. Emphasize functional movements that replicate daily activities to enhance your mobility and reduce the risk of falls. Incorporate resistance training at least twice a week to preserve lean muscle tissue, which naturally diminshes with age.

Your nutrition needs as a woman over 50 should focus on protein intake to support muscle repair and fight sarcopenia, the age-related loss of muscle mass. Balance your meals with a variety of proteins, vegetables, whole grains, and healthy fats. Be mindful of portion sizes and the quality of carbohydrates, favoring complex carbs over simple sugars to maintain stable energy levels throughout the day.

Techniques to Enhance Physical Performance

To substantially improve your physical performance after the age of 50, focusing on developing both power and endurance, as well as incorporating high-intensity workouts, can lead to significant benefits. These methodologies are tailored to elevate your heart rate, enhance calorie burning, and increase your overall fitness level.

Power and Endurance Training

Power training targets the increase of strength and speed, which can help maintain muscle mass and improve metabolic rate. Incorporate exercises like:

Squats: Aim for 3 sets of 8–12 reps.

Deadlifts: Perform 3 sets of 6–10 reps.

Alongside power, endurance is critical. It enhances the ability of your muscles to work for extended periods, which can improve daily activities. Endurance workouts may include:

Cycling: Start with a 20-minute session at a moderate pace.

Swimming: Try 30 minutes of continuous laps at your own pace.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of high-intensity exercise followed by recovery periods. This kind of training can increase your heart rate quickly, leading to improved cardiovascular health and effective calorie burning. Here’s a simple HIIT routine:

Sprint: Run as fast as you can for 30 seconds, then walk for 1 minute.

Repeat for 10 to 15 minutes.

Remember to adjust intervals based on your fitness level and consult with your healthcare provider before starting any new exercise regimen.

Preventing and Managing Injuries

As you reach the age of 50, your body may not respond to physical stress the way it once did, making injury prevention and management critical components of your fitness journey. Understanding the specifics can help you maintain an active lifestyle without setbacks.

Dealing With Age-Related Injuries

It’s important to recognize that, at 50, your risk of injury may increase due to natural changes in muscle elasticity and bone density. When performing exercises like the squat, maintaining correct posture is essential to prevent undue strain on your joints and muscles. Key strategies include:

Gradual Progression: Increase the intensity and volume of your workouts slowly to give your body time to adapt.

Strength Training: Incorporate weight-bearing exercises to enhance muscle mass and support bone health.

Injury-Specific Exercises: If you’re recovering from an injury, engage in targeted rehabilitation exercises to regain strength and mobility.

The Importance of Doing Mobility

Mobility exercises play a pivotal role in injury prevention by keeping your joints and muscles flexible. As you age, dedicating time to mobility can help you execute exercises with a full range of motion, which is crucial for preventing injuries. Consider adding these routines to your workout:

Dynamic Stretching: Prior to working out, perform movements such as arm circles or leg swings to prepare your body.

Mobility Drills: Engage in exercises that enhance joint flexibility, like hip openers, to assist in maintaining proper form during activities like squats.

By addressing these focused areas, you can help reduce your risk of injuries and keep your body strong and resilient.

References

https://books.google.ca/books?hl=en&lr=&id=05yIBwAAQBAJ&oi=fnd&pg=PT6&dq=Importance+of+Recovery+and+Rest+Transform+Your+Body+at+50+&ots=-57Lwd0vYr&sig=qra83UdbnH4ZIXzYvuCJzMa1VBA&redir_esc=y#v=onepage&q&f=false

These fitness coaches led the way when it comes to app engagement, staying close to their current clients and attracting new ones

ABC Trainerize, a mobile and software platform for coaches, personal trainers and fitness companies owned by ABC Fitness, recently unveiled the winners of its 2023 Best Trainer Awards. Presented during the TZ Collective online event in December, these awards recognize the exceptional dedication, client success and business acumen of personal trainers and fitness businesses.

Candidates were shortlisted based on a year’s worth of usage data from the ABC Trainerize platform. Specific metrics assessed included the number of active client members, completed workouts and habits tracked, meal plans created and meals logged, and messages exchanged between trainers and clients. 

Sharad Mohan, chief platform growth leader at ABC Fitness and co-founder of Trainerize, told Athletech News that these award recipients “are actively transforming the industry—and the lives of their clients—and we are proud to celebrate their accomplishments with this recognition.” 

The diversity of workout programs offered and client adherence to these plans were critical factors in determining the top performers across all award categories. This data-driven approach enabled ABC Trainerize to identify coaches and studios with outstanding app engagement.

Best Overall Engagement

Steve Shaw of Massive Iron earned the Trainer of the Year award for stellar client engagement, evident in sending 85,000 messages to clients in just one year. Shaw, an online powerbuilding coach and YouTuber who also specializes in body transformations and ultrarunning, topped a competitive field to take the best trainer honor. 

“I’m extremely excited to receive this recognition,” said Shaw, who considers the app his “coaching rock.” 

“The messaging system alone is worth every dollar to me,” he added. “Communication is my training cornerstone and having the ability to message, view videos, and photos/screenshots all in my feed has allowed me to be ultra-efficient. This feature has allowed me to scale.” 

Studio of the Year

Fit For Golf clinched the 2023 Studio of the Year award, showcasing exceptional service and client dedication. With over 30,000 active clients and more than 157,000 workouts completed, owner Mike Carroll demonstrated significant business growth since 2016. His studio has garnered attention from PGA players due to its niche in golf fitness and its associated app. Carroll said his custom-branded app from ABC Trainerize has been key to his studio’s success.

“The app delivers the programs, scheduling, and tracking that our clients need—and streamlines the business operations side, too,” Carroll said.

Excellence in Fitness, Nutrition & Habits

Kris Gethin Coaching was honored with the 2023 Remarkable Results with Fitness award. Gethin’s unique approach to fitness, featuring diverse programming and creative video workouts, has kept more than 10,000 clients engaged and motivated throughout the year, highlighting his ability to make fitness accessible and enjoyable for a broad audience.

In the nutrition category, Hebe Hiom Coaching emerged as the winner of the 2023 Remarkable Results with Nutrition award. This recognition comes in light of Hiom’s support in helping clients make healthier food choices. With over 200,000 daily meals tracked and a plethora of custom foods and meal plans, Hebe Hiom Coaching has played a pivotal role in guiding clients towards better nutritional habits with the tagline, “Changing women’s lives physically and mentally without fad diets or restrictions.”

Body Smart Fitness received the 2023 Remarkable Results with Habits award. Catering to nearly 700 active clients, they helped facilitate the completion of around 350,000 habits in 2023 alone, and added 14,000 custom habits. Their science-backed approach to focusing on small, consistent actions led to significant results for clients.

Co-founder Jaymie Moran said that the company’s focus is on helping busy women over 30 lose weight, build a healthier lifestyle and regain their confidence. 

“Our unique weight loss program guides [clients] through a proven curriculum with 1-1 coaching support, personalized training plans, weekly check-ins, and community support — all enabled through ABC Trainerize,” Moran said. “We are so happy to be recognized.” 

Rising Star

The Rising Star award of 2023 went to Plant Forged Physique, a newcomer to the ABC Trainerize community with a focus on vegan coaching. Their progress in the first year, marked by the highest average monthly growth rate for new clients, exemplifies the potential of new businesses in the fitness industry. Over 9,000 messages sent to clients further highlight their dedication to client engagement and growth.

View the full ABC Trainerize Best Trainer Awards 2023 here.

The post The Most Engaging Personal Trainers of 2023, According to ABC Trainerize appeared first on Athletech News.

You thought you’d tried all the protein powder the virtual supplement aisle has to offer. But recently, the internet has been abuzz with a new type of protein powder — clear whey isolate.

An ever-increasing horde of probable gymgoers are searching for the term on Google. Well-known brands are on board, with Myprotein offering MIKE AND IKE® and Jelly Belly®-flavored clear whey while WICKED Protein also offers an unflavored alternative.

When you can snag a tub of the latest muscle-building trend at Costco, you know it’s reaching epic proportions. But what is clear whey isolate? And is it worth all the hype?

Credit: Halk-44 / Shutterstock

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What Is Clear Whey Isolate?

Clear whey isolate is whey protein that’s been so highly purified that it is transparent when you mix it with water. It’s treated with heat to break down its protein enough to become water-soluble — i.e., clear. This process may potentially give it a longer shelf life if sold as a pre-mixed protein drink. (1)

Limited research suggests that its taste may be strong (2), which might be one reason it’s often commercially paired with fruity flavors. And because the powder is fine enough to dissolve fully in water, you won’t need to panic about dreaded clumps in your drink if you forget your shaker bottle.

Popular brands advertise that clear whey isolate is both low in lactose and high in absorption — in other words, it’ll be put to use quickly and easily in your body. There isn’t strong clinical evidence that this is the case because research on clear whey isolate is scarce. However, whey hydrolysate is processed in a similar way, and it is thought to be used easily by the body. (3) 

[Read More: The 13 Best Whey Protein Powders, 2024]

What Is Whey Protein Powder?

First things first: Whey comes from milk during the cheese manufacturing process. When water is removed and some lactose is stripped away through processing and filtering, you’re left with the whey protein. (4)

Because it’s the least processed of the main commercial types of this supplement, whey protein concentrate tends to be the easiest on your wallet. However, it may not be easiest on your stomach since it still contains lactose. 

Whey isolate is further processed, having most of its carbs, fats, and lactose stripped away. (4) 

Whey protein hydrolysate, which is already broken down into its constituent amino acids and has almost no lactose. Since it’s been exposed to heat and already broken down, your body absorbs it more quickly. (3)

[Read More: The Gymgoer’s Guide to Whey Protein]

Clear Whey Isolate vs. Whey Concentrate

Plain and simple, whey concentrate has more stuff than clear whey isolate. Because the clear stuff is more highly processed, it’s stripped of components that whey concentrate still contains. Here’s how it breaks down:

Whey concentrate has higher levels of fats, carbs, and lactose. This may be beneficial if you’re on a bulk.

Whey concentrate is generally cheaper. Myprotein, for example, sells 1.1 pounds of clear whey isolate for $39.99, while they sell a 2.3-pound blend of whey concentrate, isolate, and hydrolysate for $38.99. That’s over two times the amount for a dollar less.

Clear whey isolate contains less lactose, fats, and carbs.

Clear whey isolate may help if you want to reduce overall sugar and caloric intake. 

[Read More: What’s the Best Whey: Concentrate, Isolate, Hydrolysate?]

Clear Whey Isolate vs. Whey Isolate

They may sound similar, but clear whey isolate is often derived from regular old whey isolate. Here’s the difference that a lot of heat makes.

Whey isolate is generally much cheaper than clear whey isolate.

Clear whey isolate is often made from whey isolate (and sometimes, whey concentrate). It is processed much further using heat to denature proteins.

Clear whey isolate may contain less lactose.

Clear whey isolate is advertised as being absorbed faster by the body than whey isolate, but there is a lack of research to support this.

[Read More: How Much Protein Do You Actually Need Per Day?]

Clear Whey Isolate vs. Whey Hydrolysate

A lack of research on clear whey isolate makes it especially difficult to compare to whey hydrolysate. However, here is what we know:

Whey hydrolysate is made when heat and/or proteolytic enzymes are applied to whey protein concentrate or whey isolate. This kickstarts a “pre-digestion” process, breaking down peptides into amino acids — which your body can use very quickly and easily. (3)

Clear whey isolate is also derived from whey concentrate or whey isolate and also uses heat to fuel the breakdown process.

Whey hydrolysate is made to be very low in lactose.

Clear whey isolate is also designed to be very low in lactose or even lactose-free.

Clear whey isolate is also meant to be absorbed quickly by the body, but there isn’t current clinical research to back this up. 

Clear whey isolate’s transparency when mixed with water speaks to its solubility, which may be helpful for athletes who need both a protein and hydration boost on the go.

[Read More: The Best Protein Intake Calculator for Muscle Gain and Fat Loss]

Your Takeaways

Clear whey isolate is marketed as being more easily digestible than other forms of whey, both because of the low lactose content and because the body is theoretically able to absorb it rapidly.

While it is less clumpy and more easily drinkable because it’s water-soluble, there currently isn’t enough research to support the idea that it’s superior to other forms of whey protein. Here’s one final breakdown:

Clear whey isolate is a form of whey protein concentrate or isolate (depending on the manufacturer) that’s treated with heat to isolate protein even further.

In the process, clear whey isolate also becomes water soluble so that it becomes transparent when mixed with water.

Brands claim that it is more readily absorbable than other kinds of whey, but current research doesn’t support that claim. There is, however, research that suggests that whey hydrolysate (which is produced through a similar process) is more easily absorbed in the body. (3)

The biggest definitive difference between clear whey isolate and other forms of whey protein seems to be that it dissolves in water, making it a solid choice for hydrating and getting your protein simultaneously.

FAQs

All the buzz is bound to leave you with questions. Here’s our quick (and science-backed) guide.

References

LaClair CE, Etzel MR. Ingredients and pH are key to clear beverages that contain whey protein. J Food Sci. 2010 Jan-Feb;75(1):C21-7.

Childs JL, Drake M. Consumer perception of astringency in clear acidic whey protein beverages. J Food Sci. 2010 Nov-Dec;75(9):S513-21.

Manninen AH. Protein hydrolysates in sports nutrition. Nutr Metab (Lond). 2009 Sep 28;6:38.

Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30.

Hulmi JJ, Lockwood CM, Stout JR. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51.

Featured Image: Halk-44 / Shutterstock

The post What Is Clear Whey Isolate? Here’s the Science Behind the Buzz appeared first on BarBend.