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Article briefly explains what the thermic effect of food is and how weight training has been showed to increase the the thermic effect as it increases your metabolism. This process is natural but the concept is similar to taking thermogenic supplements. With further reading and research you can find the TEF of different types of food. For example, lean protein tends to have a much higher TEF than saturated fats.
This article gives some insight into the many negative effects that alcohol has on muscle growth. Dehydration, decreased testosterone, empty calories, and decreased glycogen synthesis to name a few.
This article outlines the differences between whey (fast) protein and casein (slow) protein. Whey protein and casein protein are metabolized differently and knowing how they are metabolized and how your body reacts to varying levels of amino-acids in your bloodstream can help you to plan your meals accordingly.
Gaining mass can be a hard task, but this nutritional diet can be very helpful for bulking up.
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