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  • How many calories should I eat per day? I am a 45 year old male. I train 3 days per week resistance training and 2 days per week interval training. I almost always train in the morning.

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    Determining the optimal daily calorie intake for a 45-year-old male who trains frequently involves considering several aspects, such as energy expenditure during workouts and overall goals (e.g., muscle gain, fat loss, maintenance). Here are some key points from the that might help you fine-tune your nutrition strategy:

    1. Macronutrient Timing:

      • Post-Training Nutrition: If you engage in high-intensity resistance training, it's beneficial to incorporate more carbohydrates (starchy carbs and simple sugars from fruits) in your first meal to replenish glycogen stores depleted during the workout 1.
      • Training Fasted vs. Fed: Whether you train fasted or fed can depend on personal preference and how your body handles food before exercise. There's no strict rule, so it’s about finding what works best for you in avoiding gastric distress and optimizing performance 2.

    2. Caloric Needs:

      • For men, the tipping point for preventing endocrine dysfunction is around 15 calories per kilogram of fat-free mass. This means you need to ensure an adequate calorie intake that matches your activity level without leading to low energy availability 3.
      • Dr. Huberman mentions that training excessively hard or for prolonged periods (more than an hour) can lead to hormonal imbalances and other issues, especially if combined with a caloric deficit 4.

    3. Consistency and Balance:

      • Maintaining a consistent exercise routine with moderate intensity and avoiding training to exhaustion can help balance your energy levels throughout the day. Dr. Huberman notes the importance of finishing workouts while still having energy left, which can enhance overall daily productivity and well-being 5.

    In summary, focus on a balanced diet with sufficient calories to support your training regime, adjusting carbohydrate intake around workouts to replenish energy stores, and listening to your body's signals regarding fasted vs. fed training. Make sure your calories and macronutrients cover your training demands and long-term hormonal health. Always consider consulting a healthcare provider or nutritionist for personalized advice.

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  • Creatine protocols

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    For implementing an effective creatine supplementation protocol, and provide several detailed recommendations in the . Here are the key points:

    1. Type of Creatine:

      • Creatine Monohydrate is the most studied and effective form. It remains the best option due to its extensive evidence base 1.

    2. Dosage:

      • Standard Dose: 5 grams per day is typical, but the actual dosage can be adjusted based on body size. suggests smaller individuals may benefit from 3 grams per day, while larger individuals (e.g., over 100 kg) might need up to 10 grams per day 1 2.
      • Athletes and Larger Individuals: For those weighing between 185 pounds to 250 pounds, taking 10 grams per day is more appropriate. Even up to 15 grams can be considered for higher effectiveness in both physical and cognitive performance 2.

    3. Loading Phase:

      • Optional Loading: A loading phase involves taking a higher dose (about 0.3 grams per kilogram of body weight) over 5 to 7 days to quickly saturate muscle stores, followed by maintenance doses. However, this is not necessary for everyone and could be avoided if it causes gastrointestinal distress 3.

    4. Timing:

      • Flexible Timing: The timing of creatine intake is flexible and can be aligned with your convenience. It can be taken in the morning, with meals, or mixed into workout shakes. There is no significant difference whether you take it pre- or post-training 1.

    5. Chronic Effects:

      • Creatine has accumulating benefits over time. Consistent daily intake builds up creatine stores in both muscle and brain tissue, enhancing performance and resilience under varying conditions 3.

    6. Additional Benefits:

      • Beyond muscle performance, creatine also supports cognitive function and decision-making, potentially even aiding in bone mineral density and emotional well-being 4.

    Implementing this protocol should help optimize your training outcomes and overall health. Always consider individual tolerance and consult a healthcare provider for personalized advice.

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  • Creatine for elderly people

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    Creatine supplementation can offer significant benefits for older adults, especially in supporting muscle and cognitive health. and have highlighted its usefulness:

    1. Muscle Health:

      • Creatine monohydrate helps maintain muscle mass and strength, which can be crucial for older adults as they often face muscle atrophy with aging. mentions that it is particularly beneficial for postmenopausal women and the elderly 1.

    2. Cognitive Benefits:

      • Creatine supports brain health by increasing brain creatine stores. This can enhance cognitive function and reduce the frequency of headaches, dizziness, and fatigue 2. The recommended dosage can be higher than that for athletes, sometimes up to 0.4 grams per kilogram of body weight in clinical studies addressing cognitive health issues.

    3. General Guidance:

      • For the elderly, a daily dose of 5 grams of creatine monohydrate is commonly used. However, depending on individual tolerance and specific needs, some may benefit from higher doses, gradually increasing up to 10 grams per day if they're larger bodied or have high activity levels 3.

    Given the potential for gastrointestinal disturbances, it's advisable to start with lower doses and gradually increase to find a comfortable level, taking it with food if necessary 3.

    These protocols should be discussed with a healthcare provider to tailor the approach based on individual health status and needs.

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  • Creatine benefits for older adults

  • Sources:

    Creatine supplementation offers multiple benefits for older adults, encompassing muscle health, cognitive function, and general well-being:

    1. Muscle Health:

      • Creatine monohydrate helps maintain muscle mass and strength, which is crucial for older adults facing muscle atrophy due to aging. This is especially beneficial for postmenopausal women and the elderly to support ongoing physical activity and muscle preservation 1.

    2. Cognitive Benefits:

      • Creatine increases brain creatine stores, enhancing cognitive function and potentially reducing the frequency of headaches, dizziness, and fatigue. Higher doses (up to 40 grams per day) have shown significant reductions in these symptoms among individuals recovering from traumatic brain injury, indicating broader cognitive and neurological benefits 2.

    3. Mood and Depression:

      • Studies show that creatine supplementation can improve mood and alleviate symptoms of major depression by increasing the activity of the phosphocreatine system in the brain. Dosages ranging from 1 to 5 grams per day have been effective in promoting mental health and enhancing mood 3.

    4. General Physical Performance:

      • Creatine enhances overall physical performance by increasing power output by up to 20%, reducing fatigue, and improving hydration by drawing water into muscle cells. This can help older adults remain more active and physically capable 4.

    A standard daily dose of creatine monohydrate is typically 5 grams, but this can be adjusted based on individual body weight and specific health goals. Consulting with a healthcare provider is recommended to tailor creatine intake to personal needs while avoiding potential side effects.

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