Recovery time between strength training sessions varies depending on individual factors, the muscles being trained, and workout specifics. Understanding these variables can help you optimise your training program for hypertrophy and avoid performance dips. What Causes Post-Workout Fatigue? After strength training, your body experiences post-workout fatigue, which can reduce both the force your muscles can produce (mechanical tension) and your ability to recruit motor units. These factors are critical for muscle growth, so fatigue needs to subside before training the same muscle group again to maximise hypertrophy. Recovery time depends on: 1. Individual Differences Genetics play a role. Lifters with a higher proportion of slow-twitch muscle fibers recover faster because these fibers are less prone to damage during exercise. 2. Muscle Characteristics Muscle groups with a greater percentage of slow-twitch fibers (e.g., calves) typically recover faster than those with predominantly fast-twitch fibers (e.g., hamstrings). 3.Workout Variables Training volume, proximity to failure, repetition range, eccentric phase speed, and exercise type all influence recovery. For example: - Higher training volumes and closer-to-failure sets cause more fatigue. - Stretched-position exercises and slow eccentrics increase muscle damage, extending recovery time. Recovery Times Based on Training Volume Research provides approximate recovery timelines for trained individuals based on workout volume: - 1–3 sets per muscle group: ~48 hours for full recovery. - 4–5 sets per muscle group: ~72 hours for full recovery. - 10–12 sets per muscle group: Up to a week for full recovery. These guidelines suggest: - Full-body routines: 1–3 sets per muscle group per workout. - Upper-lower splits: 4–5 sets per muscle group per workout. - Bro splits: 10–12 sets per muscle group, once per week. Central Nervous System (CNS) Fatigue and Bro Splits Bro splits (training each muscle group once a week with high volume) may lead to CNS fatigue, impacting subsequent workouts even if the trained muscle group has recovered locally. For instance, a high-volume chest and shoulder session on Monday might reduce motor unit recruitment for back training on Tuesday or legs on Wednesday.

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IV vitamin infusions are becoming more accessible, with at-home services making them even easier to try. But are they worth it? While research on the topic is somewhat limited, the available studies suggest there may be some benefits, depending on the context. What Does the Research Say? - Symptom Relief: IV infusions have shown potential for reducing pain and improving quality of life in conditions like asthma, post-viral symptoms, and fatigue. These effects have been observed across several studies (1, 2, 3, 4, 5). - Fibromyalgia: A randomized controlled trial looked at the use of a Myers’ Cocktail for fibromyalgia. The study noted symptom improvements, but the results didn’t reach statistical significance when compared to placebo (6). While not definitive, this is still worth noting. - Functional Medicine Insights: Dr. Alan Gaby’s review of IV vitamin therapy presents case studies where conditions like asthma, depression, allergies, hyperthyroidism, and fatigue improved with this approach (7). While anecdotal, these examples highlight areas for further exploration. Common Compounds in IV Therapy The most frequently used vitamins and minerals include: - Vitamin C - Magnesium - B vitamins - Zinc - Calcium These nutrients are selected based on their roles in energy production, immune function, and overall cellular health. Should You Try It? For the average person, oral supplementation is a practical and effective way to meet nutritional needs. IV therapy may offer unique benefits for specific conditions, especially if you struggle with absorption issues or need rapid relief for certain symptoms. However, it’s not a necessity for everyone. References 1. Association of Anaesthetists Study 2. Pain Medicine Research 3. Study on IV Infusion in Critical Care 4. Nutrients Journal Article 5. Nutrition Journal Study 6. Fibromyalgia Research 7. Myers' Cocktail Review by Dr. Alan Gaby

Review: Effects of High-Protein Diets on Glycemic Control, Insulin Resistance, and Blood Pressure in Type 2 Diabetes https://pubmed.ncbi.nlm.nih.gov/31466731/ A systematic review and meta-analysis (PMID: 31466731) explored how high-protein diets (HPDs) affect glycemic control, insulin resistance, and blood pressure in individuals with type 2 diabetes. Here's a breakdown of the key findings: Methodology - The review included nine randomized controlled trials with 418 participants. - Protein intake in intervention groups ranged from 25–32% of total energy, compared to 15–20% in control groups. - Study durations varied from 4 to 24 weeks, with a median of 12 weeks. - Outcomes analyzed included fasting glucose, HbA1c (a marker of long-term blood glucose), and blood pressure. Key Results Glycemic Control: - High-protein diets significantly reduced HbA1c levels compared to standard-protein diets. This suggests improved long-term glycemic management. - Fasting blood glucose levels showed modest reductions, though the results varied between studies. Insulin Resistance: - Improvements in insulin sensitivity were observed, particularly with diets rich in animal-derived protein sources. This was likely influenced by the role of branched-chain amino acids (e.g., leucine) in enhancing glucose metabolism. Blood Pressure: - Systolic and diastolic blood pressures were slightly reduced on high-protein diets, though the effects were not as pronounced as those on glycemic parameters. Heterogeneity and Limitations - Significant variability in study designs and protein sources made direct comparisons challenging. - Most trials were short-term, leaving questions about sustainability and long-term safety unanswered. Strengths of High-Protein Diets - They offer a potential non-pharmacological strategy to improve glycemic control in type 2 diabetes. - May also promote satiety, aiding weight management, which is critical for diabetes care.