muscle

muscle fever at 40

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Walking through the park has become a curious experience. It is not uncommon to come across women who seem prepared for a tactical mission, with voluminous vests that appear to be bulletproof. However, there is no danger; is the fever rucking. As journalist Emma Rosenblum tells it in it wall street Journalwe are facing an “explosion of interest – bordering on obsession – in well-being during perimenopause.” Her friends, Rosenblum says, have gone from enjoying a Bolognese pasta dinner to shaming her for using five-pound weights and not “swallowing Greek yogurt by the bucket.” This scene, which is repeated in thousands of homes, reflects a paradigm shift: the generation that grew up with the ideal of extreme thinness She is trying to age differently than her mothers and grandmothers, those who ended up with a hunched back and hip fractures after a simple stumble. To understand why our friends are lifting weights as if their lives depended on it, we have to look at hormones. According to Mayo Clinicperimenopause is that transition period — which can begin at age 30 or 40 — where estrogen and progesterone rise and fall like a roller coaster. This drop in estrogen not only brings the famous hot flashes or irritability. As explained in Cleveland Clinicestrogen is the guardian of our bones. When it disappears, the body begins to break down the bone faster than it can make it. The data of Harvard Health they are relentless: After the age of 40, inactivity and hormonal changes can rob us of bone mass at a rate of 1% per year. In fact, in the 5 to 7 years after menopause, a woman can lose up to 20% of her bone density, according to doctor Jennifer Wagner. The new “faith” of the gym For decades, women’s health was limited to reproductive health. “It seemed like one night you went to bed premenopausal and the next day you woke up postmenopausal,” explains Dr. Mary Jane Minkin. in Yale Medicineand. The reality is much more complex and has been systematically ignored. In Spain, gynecologist Blanca Fernández, from the Gipuzkoa Polyclinic, warns on portal With Health that 80% of those over 40 are worried about their symptoms, but only 57% consult a doctor. It is the result of years of “unnecessary resignation” and lack of research. However, that narrative is taking a turn. The portal The Good Trade points out that the culture of thinness has done us a disservice, creating generations of women with osteoporosis. Now, the goal is to avoid “sarcopenia” (the loss of muscle with age). As researcher Christopher Hurst explains in The Conversationstrength training is the “gold standard” for healthy aging. It’s not about aesthetics, but about “independence and dignity.” Hurst clarifies that it is not necessary to lift the garbage truck: one or two sessions per week where muscle fatigue is reached (feeling that you cannot do one more repetition) is enough to see significant changes. Even people in their 80s and 90s can benefit, the expert emphasizes. The phenomenon of “health soldiers” This is where we must separate the wheat from the chaff. Do all my friends need to lift their own body weight?: Strength training: It is undeniable, the basis for a healthy aging. By “stressing” the bone by lifting weights or using resistance bands, bone-forming cells are activated. From harvard they add thatUnlike cardio, strength specifically protects the spine, hips and wrists, the most critical fracture points. The myth of the weighted vest: Guardian tested this trend and the conclusion is mixed. Although it adds difficulty to the ride, the experts on the portal threes warn about the risks: “Carrying weight without a base of strength can cause compression on the spine and stress on the joints.” In addition, the studies that support its effectiveness in creating bone are usually small and carried out in people who also did impact exercises. The protein trap: Yes, bone needs protein, but as Dr. Tang says in it WSJthere is no reason to live “gobbling up chicken breasts” as if there were no tomorrow if you are not at high clinical risk. DEXA fever: What was once a test for the elderly is today the new health “selfie.” The DEXA scan measures fat, muscle and bone. Although doctors like Dr. Miriam Bredella They say the test is underused in those over 65, longevity figures such as Dr. Peter Attia defend its early use (at 30 or 40 years old) to detect “visceral fat” and have a baseline before the hormonal collapse occurs. Muscle as life insurance Despite the avalanche of information, some experts call for calm. Dr. Karen Tang comment on the WSJ that, although awareness is good because “a lot of this is preventable”, too much information can become a source of unnecessary stress. “For the average person, these are simple lifestyle modifications: some weight-bearing exercise and some strength training,” he says. You don’t have to jump around the city like a kangaroo or eat a truckload of chickens a day. Even the gynecologist Blanca Fernández, in statements collected by Communicateinsists that we must not forget other pillars: taking care of the pelvic floor (to avoid incontinence) and considering Hormone Replacement Therapy if symptoms reduce quality of life, since today it is a safe and effective option. This massive interest in bone density is not just an Instagram fad; It is the awakening of a generation of women who refuse to be “invisible” or “fragile.” However, there is a fine line between taking care of yourself and succumbing to a new form of aesthetic pressure disguised as health. How the experts conclude in With Healthperimenopause is a natural physiological process, but “natural is not synonymous with painful.” The ultimate goal of lifting weights or eating broccoli should not be to achieve an ideal of fitness unattainable, as pointed out The Conversation, maintain independence and dignity. Being able to climb stairs, carry shopping bags and get up from a chair without help when … Read more

the muscle still comes from outside

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The United States has embarked on a journey: that of technological sovereignty. It is something that others share powers like Europe and China in search of a scenario in which they do not depend on foreign countries to develop their industry. The American country is investing huge amounts of money pursuing that goal, but it is running into a problem: although its industry is growing, it is doing so thanks to foreign muscle. And that means that the usual ones continue to dominate, but now on American soil. In short. Applied Materials is an American company that supplies semiconductor manufacturing services, software, and equipment. It is the second largest supplier of semiconductor equipment in the world, only behind ASML -the European who dominates the conversation-. The US wants to change that and is investing to achieve it. To this end, they have just signed a research alliance with Micron and SK Hynix, two of the giants in the memory market and, although no amounts have been detailed, it represents another high-profile acquisition for the EPIC Center. EPIC. That modest name comes from ‘Equipment and Process Innovation and Commercialization’, and is the spearhead of American investment in semiconductors. It is a $5 billion facility in the heart of Silicon Valley and it is expected that it can begin operating sooner rather than later. It is the country’s largest investment in research and development of advanced semiconductor equipment and, with an impressive 16,700 m2 clean room, the idea is accelerate development of equipment and processes to create advanced memory chips. EPIC still does not want to eat ASML’s toast, but the foundations are definitely being laid for the US to achieve that technological independence that it does not have right now. Even Intel, the great american foundrydepends on advanced ASML machines, for example. The ‘Galacticos’ of AI. For now, EPIC will focus on researching and developing machines that allow advanced memory chips to be created in a shorter cycle than what they currently require, which is between 10 and 15 years. And there SK Hynix and Micron have a lot to contribute. They are two of the largest advanced memory companies for artificial intelligence and, as pointed out Reutersentering as founding partners in the EPIC Center will accelerate the development of next-generation memory chips that seem crucial to keep pace with the demands of artificial intelligence. But… do you know What other company has Applied Materials signed? to be part of EPIC? To Samsung, the company that, together with SK Hynix and Micron, leads the baton of memory High bandwidth for AI. It is a very interesting strategic move because Samsung and SK Hynix are already manufacturing the HBM4 memory for the NVIDIA Vera Rubin platformbut by combining efforts in a center like EPIC, they will be able to shorten deadlines for future generations. YoSouth Korean invasion. Obviously, each company will continue to wage war on its own and invest in R&D to be able to win the race in the sector, but as members of the EPIC Center, they will also contribute their grain of sand and experience to accelerate the development of future technologies. Micron, for example, focusing on high-bandwidth memories, NAND and DRAM. And SK Hynix researching materials for memory chips and advanced 3D packaging for next-generation DRAM and HBM. But there is a “little problem”: two of the three are foreigners. One of Donald Trump’s objectives to recover the American industrial fabric was for American companies with American workers to take the lead. It was one of the reasons for ‘rescue’ with 2 billion dollars to an Intel that was somewhat misplaced and that is reborn from its ashes, pointing out ways to be the great american foundry. But with the search for solutions for AI and to stop depending so much on the European ASML, the US is finding that foreign companies are the ones that are arriving with muscle and money. Samsung and SK Hynix are South Korean, but they are not the only ones gaining ground in the country. And Taiwanese. TSMC It is the other proper name. The Taiwanese giant is looking to expand in case things get ugly between China and Taiwan. They have been for years analyzing a project in Germany and in Japanbut they already have a plant in the United States and are making more land to expand its facilities. So… yes, the United States is reindustrializing and taking steps to be an important entity in the semiconductor manufacturing industry. But, curiously, much of that muscle to promote technological sovereignty continues to come from outside. Images | TSMCIntel In Xataka | The collapse of software companies on the stock market has a counterpart: hardware companies are doing great

There is an obsession with protein to gain more and more muscle. Science has more and more doubts that it works

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Until not so long ago, protein was a technical term, linked to clinical nutrition and sports. Today it has become a cultural symbol. Under what some have called the era of Protein Chicprotein is no longer just a nutrient, but a promise: for health, body control and active aging. Eating well has come to mean, almost automatically, eating “with protein.” The market pushes. This change has consolidated an idea that is as simple as it is deceptive: that if protein is good, the more it is, the better. However, while the market push this logic Without nuances, the human body continues to function with very specific limits. And there arises the question that rarely accompanies packaging and slogans: how much protein do we really need to age well, and at what point does it stop adding up? What does science really say? This is where the noise of marketing collides with the evidence. In an extensive report published by The Washington PostProfessor Stuart Phillips, leading researcher in protein metabolism, muscle health and aging at McMaster University (Canada), issues a clear warning: “Consuming more and more protein is not necessarily better. There are no infinite benefits associated with higher intake.” Phillips is not a marginal voice in this debate. He has been studying for decades how nutrition and exercise interact to slow age-related loss of muscle mass —sarcopenia—and he is one of the scientists most cited in this field. His message dismantles much of the dominant narrative. So, let’s get to the data. The classic recommendation of 0.8 grams of protein per kilo of body weight —the well-known recommended daily intake (RDA)— is usually interpreted as an objective to achieve. In reality, it is designed as a minimum to avoid malnutrition. According to Stuart Phillipswhen the focus is on aging healthily and preserving muscle mass, the evidence points to somewhat higher ranges, always combined with strength training. This approach fits with what was published by harvard and Mayo Clinicpoint out that exceeding intakes close to 2 grams per kilo of body weight rarely provides clear advantages to the general population. Instead, they insist on the need to adapt the amount of protein to age, physical activity and health status. Protein: necessary, but not miraculous. It is worth remembering something basic that is often lost in public conversation: the body does not store protein. Once the needs are met, the excess is used as energy or transformed into fat. Eating more protein, by itself, does not build muscle. As they remember from Mayo Clinic: “Muscle is built by strength training, not by shaking.” From 40 or 50 years old, the equation changes slightly. The progressive loss of muscle mass begins and here protein takes on a strategic role, but always in combination with resistance exercise. Spreading the protein throughout the day (between 15 and 30 grams per meal) and not concentrating it only at dinner seems more effective in stimulating muscle synthesis, a point that also underlines the McMaster University researcher. The word of the year: protein. At least in the nutritional field, because – for those who want to know – the word of the year has been “tariff”, and no wonder. But getting back to the topic at hand, protein has sneaked in on social networks, in cafes and in viral morning routines. And going further, the new ritual of well-being involves coffees protein, clear protein, functional supplements and smoothies that promise sculpted bodies. This obsession coexists with other contemporary phenomena: the fear of aging, the cult of the “perfect” body and the popularization of weight loss drugs like Ozempic. In this context, protein is sold almost as a talisman: it satisfies, slims, tones and protects against aging. Nutritionists, however, are more cautious. Many agree that we are paying a premium for ultra-processed products that do not provide more benefits than the real food that we already have at home: eggs, legumes, fish or natural yogurt. The origin of the protein. Another important turn in this debate. We come to a meta-analysis that shows that following patterns like the Planetary Health Dietrich in plant proteins, is associated with both lower mortality and a lower climate footprint. It is not about eliminating animal protein, but about moving it from the center of the plate and prioritizing legumes, nuts and whole grains. The experts introduce a key concept here, widely cited by Harvard: he protein package. It’s not just the protein that matters, but what comes with it. It is not the same to obtain it from an ultra-processed “high in protein” food than from a dish of lentils with fiber, minerals and antioxidants. The nutritional context matters as much as the isolated macronutrient. So who really needs more protein? Protein deficiencies are not common in the general population. They appear especially in older people, patients with illnesses, very restrictive diets or chewing problems. In these cases, supplements can be a useful tool, never a universal shortcut. Alma Palau, dietician-nutritionist and manager of the General Council of Official Colleges of Dietitians-Nutritionists, warned in an interview in CuídatePlus that excess protein is not harmless. “Proteins that the body does not need are metabolized and eliminated, but this process involves making organs such as the kidney or liver work unnecessarily,” he explained. Palau insists that consuming more protein than necessary does not translate into more muscle or more health if it is not accompanied by sufficient carbohydrates, a varied diet and physical activity. In other words: without context, the protein loses its meaning. Along the same lines, Carlos Andrés Zapata, nutritionist interviewed by La Vanguardiawarns that protein has been overstated in current discourse and remembers that it is not more important than other macronutrients such as carbohydrates or fats, nor does it replace a balanced diet or strength training. Less obsession, more balance. Protein matters, a lot. It is essential to maintain muscle, autonomy and quality of life with age. But science does not support the idea that it is infinite or magical. … Read more

The plan is to convert the ocean into its energy muscle

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Invisible, but there are. Much of the seabed is occupied by very long roads that connect virtually all countries. ANDl map of submarine cables It does not stop expanding and, if something has shown us the war in Ukraine, is that it is a key infrastructure. They are vital for communication systems. Beside him, there are other types of pipes: Those that transport fuel and those that allow connecting all the Offshore energy infrastructure. And China has just achieved a milestone in its network: they have installed More than 10,000 kilometers of underwater pipes with the aim of continuing to develop its energy independence. China and the offshore. China has a vast terrestrial territory, but although it is exploiting it with Huge solar ‘farms’ and the largest hydroelectric plant in the world (more another one on the way), they are also developing offshore energy. It is the one that allows access to resources at sea, such as Marine wind (For what they are developing science fiction wind turbines), natural gas, solar or oil. The country is promoting megaprojects such as Chaozhou wind park either floating solar plants while drilling Looking for oil independence (Something complicated Due to the volume they need). It is a strategy that responds to two objectives: the aforementioned energy independence and decarbonization betting on renewables. And, to grow in installed capacity in the sea, they need pipes that connect with land plants. Accelerated development. That is where the more than 10,000 kilometers of pipes that China has already installed, one “megaconstruction”, In its own way, which has experienced an accelerated development in recent years. Only between 2021 and 2025, the country installed more than 1,500 kilometers of new pipes, some at depths of more than 1,500 meters, entering the ultra -proprafundas waters. These pipes have different diameters. Thus, there are some of less than three centimeters in diameter, but others much larger that exceed 120 centimeters. Imagine a pipe with the diameter of a 50 -inch TV. Independence. This huge investment translates into projects such as Hohai Bay. It is the one that concentrates the densest pipe network in the country, with more than 3,200 kilometers and focused on both crude and gas transport. Another project is Deep Let No.1the first “field” of Ultraprofundo Gas developed entirely by China that opera 1,500 kilometers deep. Resistant. To install these pipes, the country developed the Hai Yang Shi You 201. This is its first boat designed to tend pipes at even greater than DEEP is No.1. We are talking about that you can perform facilities at depths of 3,000 meters and, for this, the pipes themselves must be resistant. They are designed to resist both high temperatures and a very high pressure, but also They tell with anticorrosion treatment and internal capacity to transport gas and oil currents that reach 120 degree temperatures. Its thickness is considerable: about four centimeters. Projection. In the end, this pipe network is both a technical achievement and the foundations on which the China’s independence desire at energy level. The idea is to exceed 13,000 kilometers of pipes by 2030, further strengthening the country’s energy transport network, while continuing to develop its offshore capacity. And, although we talk about gas and oil, we cannot forget that the country also has an interest in transporting ‘green’ fuels such as hydrogen or shale gas, fuel they recently discovered Gigantic deposits that will help in that objective of reduction of import dependence. Images | BAIR175, Boh In Xataka | A ghost fleet has mapped the entire submarine structure of the EU. The question is what Moscow will do with that information

There are already robots running 1,500 meters at 13 kilometers per hour. It is the result of China’s robotic muscle

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Last weekend, Beijing hosted the first “Olympic Games” for humanoid robots. Held in the National Speed Skating Ovalthe Olympic track built for the 2022 winter jjo, the three -day event allowed the attendees to see football, table tennis, boxing, martial arts and Athletics tests. In tests and exhibitions They participated dozens of Humanoid robots belonging to both private companies from 16 countries and 280 teams from universities and, although there were more or less fun moments, which has gone around the world is that of the Unitree robot on the athletics track. We can see it in this video: In this competition, the robots were not in their air, but were being operated by humans with remote control. That does not take merit to the fact that Unitree’s H1 model I got a speed record when completing 1,500 meters in a time of 6 minutes and 34 seconds. Its speed reached 4.78 m/s, exceeding the previous 3.3 m/s mark that held a few months ago and eclipseing the 2.5 m/s that the Boston Dynamics Atlas. And, in context, although it is much slower than Jakob IngebrigstenNorwegian that has the 3: 29.63 mark, it was also faster than many non -professional humans. But what is giving what to talk about, for the “fun” of the moment, was when that same H1 he ran over an operator of another robot who, Next to the Unitree model, I had nothing to do. In the end, as the human operators run next to their robot, when they relieve the control, the H1 operators mislead for a moment and ended up overwhelming the rival. Yellow card, if they ask me. But here the interesting thing is that these Olympics for robots, more than something fun or colorful, was a muscle demonstration to the entire world. That the ‘gag’ does not prevent seeing the forest Robots such as those of Unitree have artificial intelligence systems, and even internal language models, to perform the actions for which they have been trained. H1, without going any further, has been trained with a Honor property. The ‘ruling’ in the 1,500 meters test that resulted in the outrage was due to what was commented: they were not autonomous, but controlled by an operator. However, these Olympics served to demonstrate the versatility of a new generation of robots in which many countries have interest, but that China has become a national priority. The Asian giant is following an extremely ambitious national strategy with a goal: to become a world leader in short -term humanoid robotics. With the so-called ’14th Five-Year Plan for The Robotics Industry’, the government He set goals in 2021 with the idea of annual growth of more than 20% in the robotics sector. This year the First national standards For these robots, a regulation that covers from environmental perception and movement control to the planning and execution of tasks. And, for all this, it has created a state fund of almost 140,000 million dollars for technological startups, and Unitree is one of the spoiled by the Government. HE wait that the country produces more than 10,000 humanoid robots this 2025 and even They are creating “schools” in which these machines are trained in specific tasks such as cleaning, kitchen or series manufacturing. The purpose is that they are capable of perform tasks that require fine mobility. In the “Olympics”, apart from more conventional sports tests, medication classification tournaments, material manipulation and cleaning were held. Come on, it was a window for companies to show achievements that are going to leave in all media, such as the Unitree record, but also to be seen to what extent is the specialization of these robots. China considers that these humanoid robots are “The next great technological revolution” After smartphones and electric vehicles, and are an essential tool in the industry, but also to compensate for the Demographic decrease of some countries who are suffering to find workers in certain sectors. And there are several cities in which universities and startups are investigating in humanoid robotics, but the hard core of investment and leadership in China is made up of Shanghai, Shenzhen, Beijing, Suzhou and Guangzhou, agglutinating the largest number of companies and industrial parks for the development of robotic projects. In the end, the ‘World Humanoid Robot Games’ or events such as the Robot World Football World or the Boxing championshipsThey are nothing more than a showcase to test the abilities of robots that, in China they are already living with humans. For example, the Roboperros Guide for blindthose who are “living” in the subway distributing packages to feeding stores or those who perform tasks of Hospital care and care for older people. Returning to the Olympics, the most amazing thing is that Unitree ensures that those 4.78 m/s of their H1 have already been surpassed in internal tests. Images | UNITREE In Xataka | Given the irremediable aging of its population, China has made a family decision: up the retirement age

Losing weight without losing muscle is the great challenge of drugs such as Ozempic. A protein keeps the key to face it

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It is usual for us to often get news about hopeful scientific advances made in mice. These experiments always leave a question in the air, if the discovery can be applicable to humans. This does not always happen, but sometimes MITCH Silence the expression of a simple protein in our muscles can lead to weight loss and, more, more, It can allow us to lose weight Without putting our muscle mass at risk. The protein in question is called Mtch2 (Mithochondrial Carrier Homolog 2), but has been nicknamed “Mitch” by those who study the compound and its effects. The last analysis of this protein and its associated gene has observed that its “erased” in human cells causes in these lower efficiency Energy What is perhaps more important, this silenced causes cells to stop using carbohydrates as a priority energy source and in place they preferably use body fat. Different fuels. The cells of our body need energy and billions of years of evolution have given rise to a series of biological mechanisms that allow us to maintain a calorie reserve that allow us to feed these cells in times of greater shortage. These mechanisms imply that our cells can resort to different fuels according to the situation. While the carbohydrates we consume and the fats that we use as a reserve are the main fuel Ozempic. From mitones to mitochondria. According to Explain the responsible teamthe new study has its bases in a previous experiment conducted with mice that observed in the rodents an “improvement” in their body composition in the form of “protection” against obesity and the development of more muscle fibers. This accompanied by greater consumption of greater oxygen consumption and an increase in resistance. The results were promising but left the team with a doubt, if it would be possible to “inoculate” the body against obesity by silencing the expression of a protein without this negatively affecting muscle mass. To look for an answer, the team went on to focus on the role of the mitochondría, the organelle in charge of providing energy to the cell. The key is in the fact that the “mitch” protein plays an important role in the merger of the mitochondria, a fusion capable of increasing the efficiency of these organelles. By silencing protein, organelles would lose the ability to resort to this fusion which also implies less efficiency and thereby a greater need to consume energy resources of our body. It only remained to prove if this was also true in human cells. Less efficiency, more consumption. They thus verified that by silencing the protein in human cells, the “mitochondrial network” was undone and, as expected, energy efficiency fell. This left the cell in a “permanent state of energy deprivation.” And what is more, the team also found that this led to the cells to prioritize the use of fats as a primary energy source, instead of other possible sources such as carbohydrates. “After erasing Mitch, we examined, every few hours, the effect that it had in more than 100 substances that take part in the metabolism of human cells,” pointed in a press release Sabita Chourasia, co -author of the study. “We saw an increase in breathing, the process in which the cell produces energy from nutrients, such as carbohydrates and fats. This explains the increase in muscle resistance of previous experiments in mice.” The details of the study were published In an article In the magazine Journal embo. An intermediate step. The study takes an important step in the long process between the first results in animal models and the design of a treatment for weight loss based on what was learned. In following studies, the team intends to elucidate new aspects about Mitch’s role in the accumulation of fat in the body. The fact that women usually have higher levels of this protein can help researchers discover if Mitch is also responsible for the differentiation of fatty cells. In Xataka | We are increasingly clear that our microbiome is key to our health. Our protein sources can also alter it Image | Weizmann Institute of Science

How protein cult has turned the muscle into the new social networks trend

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In the Basilica of San Pietro In Vincoli, in Rome, there is a sculpture that attracts the attention of many people for a simple detail. The work, Miguel Ángel’s “Moses”, the sculptor carved a small muscle on the forearm that is only activated by lifting the little finger. This almost invisible gesture, but essential for Michelangelo shows the subtle force and control. Today, centuries later, the bodies defined as if they were sculpted are trend. But this time, it is not about marble or art, but of protein, supplements and extreme routines. In the Chic Protein era. A new phenomenon that has gained strength in recent years, but now is the trend that marks on social networks. In 2023, products enriched with proteins had taken the supermarkets. From yogurts to snacks, the industry promoted the idea that greater protein consumption is synonymous with health and well -being. Now, that obsession has moved to the toned bodies: figures like Ashton Hall, Famous for its morning routineit is a clear example of that ideal of healthy life and sculpted body. A new welfare mantra? In the third season of The White Lotus, Saxon Ratliff, a character obsessed with exercise and body image, embodies perfectly This contemporary obsession with proteins. Interpreted by Patrick Schwarzenegger, the son of the iconic Arnold Schwarzenegger, Saxon not only loads with his personal blender so as not to miss his protein shakes, but also consumes popcorn enriched with “Khloud” dust of Khloe Kardashian, an obvious satire of the marketing of hyperproteic products. Saxon is not just a character obsessed with his muscles; It is a fitness symbol turned into pop culture, where protein blender is as essential as mobiles and smoothies are the new fashion coffees. Beyond the screens. This fictional portrait is a reflection of what happens with the boom of hyperproteic products, is it really necessary to consume 200 grams of protein in a shake, as Saxon does in the fourth chapter? Science has offered different perspectives. On the one hand, the main dietitian of MAY CLINICTara Schmidt, has affirmed that protein needs depend largely on the lifestyle, weight and health history, so he cannot affirm with certainty what is the ideal amount. Although it is recommended has pointed out To vogue that excess protein can cause inflammation and affect intestinal health, counteracting the initial benefits of these hyperproteic products. The path to (almost) perfection. Even the fashion world has embraced this new body form. Designers such as Demon and Hilary Taymour have presented collections that emphasize muscular silhouettes, evidencing how fashion adopts and amplifies the body ideals promoted by the culture of well -being, According to Vogue. However, not only fashion has imposed the standard, the viralization of medicines to lose weight as Ozempic and Wegovydeveloped to treat type 2 diabetes, they have become rapid weight loss products. And in the meantimephenomena like Skinnytok They promote restrictive diets and extreme exercise routines, with millions of visualizations that glorify thin and toned bodies. Social networks have amplified the obsession with the sculpted bodies, turning each physical transformation into a viral show. The distorted mirror. In this era where the body is the new canvas, body dysmorphia He has found A perfect breeding ground to spread. This disorder, characterized by an obsessive concern for defects perceived in the body, has reached alarming levels on social networks such as Tiktok and Instagram. In these platforms, filters, edited images and constant comparisons They have exacerbated The distorted perception of the body, especially among the youngest. A Health report has pointed out That the constant exposure to hyperdefinid bodies and perfect skins can lead to eating disorders and compulsive behaviors related to exercise. The psychologist specialized in TCA, Sara Bolo has explained to this medium that the worrying thing is that many of these apparently “healthy” behaviors hide eating disorders disguised as fitness culture. We see more and more full gyms and more people obsessed with not skipping a meal or training, and that is where the problem begins. It is not the exercise or healthy eating that is wrong, but the rigidity with which these practices are followed. In addition, he has warned: “In the end, it is not so much to take care of the body as forcing it to fit into an unreal mold that we see on social networks.” The end point. In a world where the image weighs more than the essence, where bodies are molded as sculptures and extreme diets disguise themselves as self -care, the inevitable question arises: to what extent are we really taking care of our bodies or simply molding them to fit into an unattainable mold? Image | Pexels and Livioandronico2013 Xataka | What if we are doing the bad intermittent fasting? Some experts propose to focus only on carbohydrates

We believed that creatine was one of the most useful supplements to gain muscle mass. We are no longer so sure

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Creatine is an old acquaintance of people who exercise in order to increase muscle. Evaluate in our own meat the effectiveness of a supplement is useless, especially because we surely accompany it with a strict exercise regime that will prevent us from distinguishing its net impact. That is why, if we ask ourselves to what extent the creatine works, we need to study it rigorously. Not so effective. And the verdict of the last study that has tested this substance It has not been favorable. In a study that included a 12 -week training program and the consumption of 5 grams daily of creatine supplement were not observed relevant differences between those who took the substance and those who did not. “We have shown that taking five grams of creatine supplement per day does not make any difference in the amount of muscle mass that people earn when performing resistance training,” explained in a press release Mandy Hagstrom, co -author of the study. “The benefits of creatine could have been overestimated in the past due to methodological problems,” the researcher adds Creatine. Creatine, or α-methyl guanido-acetic acidit is a compound that can be found naturally in our body, especially in the muscles and cells of our nervous system; And also in some foods, such as red meat, fish and shellfish. Creatine molecules are formed from three amino acids and Stores phosphocreatinemainly in the muscles. There is used as a source of energy. That is why the creatine supplement is used to obtain better results when exercising and gaining muscle mass. 54 participants. The recommended maintenance dose of this supplement is between three and five grams per day. The 54 study participants, aged between 18 and 50, were divided into two groups, some would begin to take five grams Creatine Monohydrate (CRM) first and a week later they would start a 12 -week resistance program. The second group would also face this exercise program, but without the supplement. The food of both groups was monitored to verify that there were no relevant differences in their diet. Both groups increased their muscle mass, but they did it in a similar way, about two kilos won during the period. The details of the study were Published in an article In the magazine Nutrients. The problem is in the water. Part of the study key is in time: that the experimental group (the one who took the supplement) began this “treatment” before training allowed the team to test (and verify) a hypothesis, that a part of the muscle increase that we associate with creatine is due to a greater water retention. The team observed that, during this first week, indeed, the group (and especially women in this) began to gain muscle mass, a 0.5 kg difference that dissipated after starting training. Hagstrom pointed out, of course, that more studies are still necessary to understand the impact of water retention associated with the consumption of this supplement. Dose question? The study responsible for the study suggests that, in addition to water retention, the chosen dose could also have had effect on the results. The five grams daily represent the upper limit of the recommended daily maintenance dose, but those who consume This supplement They often resort to a “load phase” that implies consumption between 20 and 25 grams of the supplement per day. This possibility was discarded by the equipment since these consumption levels, they explain, can cause gastrointestinal problems and is not necessary to achieve saturation levels. However, they affect the need to carry out additional studies with intermediate doses, for example of 10 grams. They also point out that longer -term studies could help us better understand the impact of creatine supplements on the increase in muscle mass. In Xataka | The 17 best apps to exercise Image | Aleksander Saks / Victor Freitas

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