The actn3 sports gene test: what can it really tell you?
Date created: Thu, Aug 26, 2021 3:22 PM
The ATLAS test looks at a common genetic variation within the ACTN3 gene, which has been associated in numerous studies with elite athlete status and with variation in muscle strength and sprint...
Date created: Thu, Aug 26, 2021 5:28 PM
As usual, he's rather diplomatic, with a post titled The ACTN3 sports gene test: what can it really tell you?. He says: Kevin Fischer has already noted that from a pure cost-benefit point of view the ATLAS test doesn't compete with the offerings of personal genomics companies. ATLAS will charge you $150 for testing ACTN3; for just $250 more ...
Date created: Thu, Aug 26, 2021 7:25 PM
The ACTN3 sports gene test: what can it really tell you? | Wired Science | Wired.com
Date created: Thu, Aug 26, 2021 10:37 PM
ATLAS will charge you $150 for testing ACTN3; for just $250 more, you get genetic information pertaining to more than 90 different conditions and traits from 23andMe.
Date created: Fri, Aug 27, 2021 2:33 AM
A saliva test screens you for variants of the gene known as ACTN3, which in elite-level athletes is associated with the presence of the muscle protein alpha-actinin-3 (or lack of it). It takes about three weeks to get the results which looks for three combinations of ACTN3 genes.
Date created: Fri, Aug 27, 2021 5:11 AM
The ACTN3 gene encode actinin alpha-3, a protein found in fast-twitch muscles. Fast-twitch muscles are responsible for explosive burst of power or speed. A common genetic variant in the ACTN3 gene causes about 20% of the population to not produce fast-twitch muscle fiber. First, let me give you a quick overview of how muscles work…(skip ahead ...
Date created: Fri, Aug 27, 2021 12:35 PM
Specifically, ACTN3 is a specialized skeletal muscle actin binding protein that is restricted to fast twitch myofibers. These traits are why the gene is now being studied for its potential application to athleticism. The fibers that it effects are responsible for rapid force generation.
Date created: Fri, Aug 27, 2021 4:57 PM
Your ACTN3 genotype can’t tell you whether you can be a world class sprinter or not, because there are cases of elite power athletes with the TT genotype. However, it can be used to indicate how you will respond to different training.
These include: High-fat foods: High-fat meats, buttery foods and heavy sauces or creams. High-fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower. Carbonated beverages: Sparkling water or diet soda.
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Next, you’ll need to know the basic bodybuilding macros for lean muscle building. Experts typically recommend the following macro breakdown for gaining lean mass: Protein: 30 to 40%; Carbohydrates: 40 to 50%; Fat: 20 to 30%; Finally, you’ll need to calculate your bodybuilding macros based on the calorie calculation you arrived at earlier.
Fish oil is high in the omega-3 fats EPA and DHA. These fatty acids may have several benefits for bodybuilders, such as reduced muscle soreness and less severe DOMS. They may also aid muscle...
8 Proven Bodybuilding Supplements For Muscle Growth and Strength 1. Creatine Monohydrate. This muscle-building, power-enhancing supplement has an extremely high safety profile and a... 2. Caffeine. Caffeine may be the most widely used stimulant in the world, and for good reason. It has repeatedly ...
During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible .
Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. This article explains what to eat and avoid on a bodybuilding diet and provides a one-week ...
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Triple C is a method you can implement on your rest days to promote recovery, correct joint imbalances and dysfunction, increase aerobic capacity, and still feel like you're getting work done. It's the perfect off-day treat. Triple C: The Why
To do this, many bodybuilders start with an off-season followed by an in-season way of eating — referred to as a bulking and cutting phase, respectively. During the bulking phase, which can last...
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Cutting basically refers to the act of burning fat whilst retaining as much muscle mass as possible. So unlike traditional weight loss where you are just looking to lose as much weight as possible from your body, in this instance the goal is to lose weight without losing any of your hard-earned muscle.
Generally, the best age for bodybuilding is between 20 and 30 or when you have reached full growth. As discussed, testosterone levels peak around age 19. After age 30, they begin to gradually decline by about 1 percent per year, according to the Cleveland Clinic.
GEAR is the name that is used for denoting the most effective bodybuilding supplement to have been formulated for building lean muscle mass at warp speed. Leading bodybuilders from across the globe are always looking for ways and means for increasing their existing muscle size using the best supplements.
Bodybuilding Breakfasts: 9 Breakfast Ideas for Muscle Building 1. Peanut butter and raisin oatmeal. Oatmeal is far from the preserve of skinny students with their asses hangin’ out... 2. Spinach omelet. The omelet is a breakfast classic – especially for bodybuilders. And no f****** wonder, bro! Eggs...
Eating lightly around half an hour before your workout will allow you to head in with maximum energy--and combining a complex carbohydrate with a lean protein is the best way to fuel your body. Some ideas: A banana with nut butter, especially almond butter. Multigrain crackers with hummus.
While BCAA supplementation may be useful for gaining skeletal muscle (the kind that makes you swole), BCAAs are especially helpful for maintaining mass while on a calorie-deficit diet. They're particularly useful for bodybuilding competitors who take their physiques to the lean extreme.
Arimidex is a treatment for breast cancer that some bodybuilders take to reduce the side effects of anabolic steroids. The drug lowers estrogen levels in the body. Bodybuilders who take anabolic...
Athleticism definition is - athletic ability : the combination of qualities (such as speed, strength, and agility) that are characteristic of an athlete. How to use athleticism in a sentence.
A natural bodybuilder must understand and respect their own genetic limitations. It is important that our physique goals be reasonable and obtainable. If your goal is to eventually look like an Olympia contender, than you need to find a black market pharmacist and start looking over your shoulder.
Creatine can increase muscle strength, help you work harder for longer in the gym, and give you a bigger muscle pump. It’s also very safe, so there’s no reason not to add this effective supplement to your stack.
Make a competition checklist to ensure you have everything you need. For example, posing suits, tanning products, 2-copies of your music; Tanning; Day Of Competition: Get to venue early and check-in; Find out schedule of events and be ready; After all the work you put into this competition, go out there and have fun-you've earned it! Preparation
The 8 Essential Amino Acids Histidine. In the human body, histidine is needed for the growth and repair of tissue of all kind. It plays a key role... Lysine. L-Lysine is one of the aminos that is of utmost importance to growth and development. It is used in the body for... Phenylalanine....
Before we get into What is Athleticism, I want to recommend the most comprehensive guide on athletic training for people over thirty: The Strength Matters System of Athletic Development. Packed with evidence-based strategies, tips, and workouts – The Strength Matters System of Athletic Development will teach you how to make the changes you need to get the results you want.
This will give you a target that is usually 200-700 calories below maintenance, depending on your activity level, and a 40/40/20 macronutrient breakdown of carbs, protein, and fats. This is a popular "sweet spot," both calorically and in terms of macronutrients, for healthy, sustainable weight loss.. GAIN WEIGHT.
Pre-Workout Meals to Burn Fat and Build Muscle: Egg Whites and Whole Grain Bread:. Egg whites are quick-digesting, and whole grain bread is a quick and convenient... Low-Fat Milk and Oatmeal:. Oatmeal is a good pre-workout meal, especially when you add protein. Milk contains whey,... Chicken and...
Rep Power: 0. lmfao. I've seen a 15 year old deadlift 440 lbs. first time ever touching a weight. I've witnessed a begginer increase there total 350 lbs. the first month. I myself can show you men bench pressing 821 lbs. men deadlifting nearly 940 lbs. men squatting 1104 lbs. Powerlifting the sport of imposibility to Bodybuilders everywhere.
If you have a decent structure and respond well to training and basic nutritional plans, you have good genetics for natural bodybuilding. However, if you aspire to be a full-blown professional bodybuilder, you will have to be almost immune to the negative effects of the drugs. For many, staying natural is the best strategy.
My personal drinks of choice on a night out are usually a simple vodka/water with lime, or rum and Coke Zero. 2) Maximize the time between your weight training sessions and alcohol consumption. In an ideal world you’d avoid training on the same day as well as on the day after a heavier night of drinking.
The 7 Best Carbs for Muscle Growth Breakfast Cereal. Breakfast cereals with at least two grams (g) of fiber per serving can be converted into good... Bagels. Bagels are a concentrated source of carbohydrates (a medium-sized bagel has 40-50 g). They also make offseason... Bran Muffins. You can...
Rice cakes, Fig Newtons, pretzels, dried fruit, and bananas are all excellent options. You can also mix your whey protein or BCAA supplement with a sports drink or dextrose powder. Begin sipping on this drink as you head to the gym, and continue it throughout your workout. There's no one-size-fits-all pre-workout portion size for carbs.
IPE - International Pro Elite - Events. About Us. Welcome to the official page of International Pro Elite the premiere professional natural bodybuilding organization! Through our global affiliates seek to improve the health, awareness, and quality of drug free competitive bodybuilding while maintaining the integrity of this great sport.
What to Eat Before Bed to Build Muscle Overnight 1. Eggs and Avocado. Arguably the standard in the world of protein, eggs are an excellent choice for late night feeding. 2. Casein and Flax Seed Oil. Although casein protein powder doesn’t have the superstar status that whey has, it could be... 3....
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There is no such thing as a perfect age for gym workouts. The above guidelines indicate that people of all ages and fitness levels can join a gym and reap the benefits. However, it's one thing to lift weights and another thing to start bodybuilding. Generally, the best age for bodybuilding is between 20 and 30 or when you have reached full growth.
‘Macros’ is simply a shortened version of the term ‘macronutrients’, which are the protein, carbohydrates, and fats that comprise the foods you eat. Each macronutrient serves several specific purposes in your body, but they all work synergistically to help you pack on muscle. Here’s a quick overview of the roles of each of the macros.
Although the diets varied, carbohydrates, which were consumed 30 to 60 minutes before the competition, included white and sweet potatoes, buckwheat, white rice, oats and rice cakes. In some cases, wine consumption and salty snacks were consumed on contest day. Before stepping on stage, most competitors preferred sugary sweets and chocolate.
Anadrol (oxymetholone), is a DHT-derived oral anabolic steroid. In bodybuilding, anadrol is considered the most powerful oral steroid on the market. Anadrol, also known as A-bombs or Oxy’s, is predominantly used by bodybuilders in the off-season (when bulking); significantly increasing muscular size and strength.
Morning Pre-Workout Combinations. Let's wrap this up with some combinations that reflect the principles I just explained. These should leave your body primed for excellent performance early in the morning! Rice Cakes and Whey Protein Icing: Mix 1 scoop of whey protein with a drizzle of water and stir until viscous. Spread atop a few rice cakes.
Throughout the second half of the 20th century, bodybuilders, professional athletes as well as normal individuals used ephedrine to help burn fat, suppress appetite and boost their performance in the gym.
Generally, the best age for bodybuilding is between 20 and 30 or when you have reached full growth. As discussed, testosterone levels peak around age 19. After age 30, they begin to gradually decline by about 1 percent per year, according to the Cleveland Clinic. It's estimated that about 40 percent of men over 45 have low testosterone.
In case of bodybuilding, Clomid helps those athletes who have been using anabolic steroids and want to get rid of the side effects (that of conversion of steroids to female sex hormone) and desire to stimulate the natural internal testosterone production after completing their course of steroids.
The five-by-five program is one that is quite popular among those who are looking to gain a high amount of strength and muscle mass. The set-up of this program is to perform three main exercises that target the main muscle groups in the body (both lower and upper body in the same workout), performing five sets of five repetitions.
Highly sugared cereal, white rice, white breads, white pasta, candies, chips, cookies, cake—they all taste great, and they're all carbs. But so are smarter choices like oats, brown and wild rice, quinoa, couscous, barley, whole-grain breads, fruits, vegetables, and sweet potatoes.
Saying one wants to "recomp" on a bodybuilding site is like saying one wants to "gofast" on a drag racing site or claiming you are going to college to "getsmart".
The Ten Components of Complete Athleticism Strength – the ability to create force Speed – the ability to minimize the time cycle of a given movement Power – the ability to create maximal force in minimal time Mental Resilience – the ability to push yourself out of your comfort zone Aerobic Capacity...
An off-season bodybuilder is a bodybuilder who is focused on adding mass to his body in between competition seasons. Competition season for bodybuilding typically runs from around April to October, so November to March is the off-season. Off-season is also called mass-building or bulking.
Foods to eat include : Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod. Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
What Is Synthol? According to a review from the journal Polimery w Medycynie, Synthol is used by bodybuilders as a temporary implant that is injected deep into small muscle groups such as biceps, deltoids, and triceps. Why do they do this? Synthol offers immediate enlargement effects that can help them in competition.
These should leave your body primed for excellent performance early in the morning! Rice Cakes and Whey Protein Icing: Mix 1 scoop of whey protein with a drizzle of water and stir until viscous. Spread atop a few rice cakes.
So, how can you know if you have good genetics for bodybuilding? It’s really simple. If you have a decent structure and respond well to training and basic nutritional plans, you have good genetics for natural bodybuilding. However, if you aspire to be a full-blown professional bodybuilder, you will have to be almost immune to the negative effects of the drugs. For many, staying natural is the best strategy.
The National Physique Committee, or NPC for short, is the largest amateur organization for bodybuilding within the United States. NPC bodybuilding is often seen as a launching point for successful participants to move into the International Federation of BodyBuilders.
A cutting workout is usually designed to maximize the oxidation and burning of fat stores in ones body. This basically means burning fat. With this being the primary goal of a cutting workout, the results are highly dependant on one's diet and nutrition plan.
Probably Chicken or Tilapia, some sweet potato and almonds, throw in some veggies and I am good to go. Besides I usually start eating about 6 hours before pre judging so my last meal may be 10pm and my first meal may be 4am-6am, not a big gap. It's the first meal after the night show that gets interesting lol.
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[Summary] What Is Athleticism? Athleticism is formed by ten key components that make up balanced physical fitness, or what we refer to as complete athleticism. They are strength, speed, power, agility, anaerobic capacity, aerobic capacity, mobility, balance and coordination, mental resilience, and stability.
The vegan bodybuilding diet tends to avoid or limit the following foods: Animal foods. Meat, fish, poultry, dairy, eggs, and bee products are entirely off-limits on a vegan diet. Certain animal... Foods that might not be vegan-friendly. Some breads, deep-fried foods, candy, potato chips, dark...
So, Post-Cycle Therapy, or PCT, is a term used to describe (generally) the supplement regimen used by individuals after completing a cycle of an anabolic or prohormone for the purpose of QUICKLY restoring the body's natural production of hormones.
What does Nitric Oxide do? Known as a vasodilator, NO allows your veins to relax and pump more blood full of oxygen and nutrients through your body. Which is quite noticeable during exercise because as you become fatigued your body requires more oxygen during say, a HIIT workout and with a NO booster you can go longer and harder.
Triple C is a method you can implement on your rest days to promote recovery, correct joint imbalances and dysfunction, increase aerobic capacity, and still feel like you're getting work done. It's the perfect off-day treat.
One of my fav quick meals is to open up a can of low sodium Cambell's Cream of Mushroom or Cream of Chicken soup heat it up and pour it over chicken and rice. For added flavor I'll cook the chicken in the oven with the soup added plus a can and a half of water, carrots, celery, and peas and bake at 350 until done (usually 40 min. for 4 boneless/skinless chicken breasts. turning once halfway through).
Over time judges have gravitated toward a longer waisted, longer-proportioned type of body for figure competitions. Get the inside story on judging and placements. If you are wondering on what basis figure is judged, given that there aren't the sa...