#005 - Workout with your partner to live longer? Maybe. Also, we're finally sharing some faves in our new home - Lisbon, Portugal!
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Muscle Protein Synthesis
Now that we’ve discussed muscle hypertrophy, we’ll move on to muscle protein synthesis, which is exactly what it sounds like. It is the process of building muscle from protein. Muscle fibers are made up of long strands of proteins along with some other cellular components and these fibers are stimulated to grow after a strength training session. They are even further stimulated if protein is consumed post training. This protein consumption ideally occurs 30 to 60 minutes after training as this is when cells are most receptive to nutrients that help build muscle. This elevated state usually lasts for 24 to 72 hours and it’s in this window of time that regular protein consumption and rest is necessary.
This timeframe is also what we would designate as our recovery window. During this time muscles are growing and they need to be given the rest and nutrients necessary to recover. Walking or running or other low to moderate intensity cardio style activities can be beneficial during this time because these activities promote blood flow, which helps take nutrients to the cells as well as clears metabolites from the cells, but no strength training in the muscle hypertrophy rep ranges should be done. However, folks that are training low rep ranges (1 to 5) can train consecutive days in a row as muscle cells are less impacted by this type of training, but these training sessions should be short and to the point.
The goal during this period of muscle protein synthesis is to maximize recovery so that the body feels ready for the next training session. This window of recovery is highly individual and some people might feel ready to go after a 24 hour period, while others might want to wait 48 or 72 hours between training sessions. You really have to feel it out for yourself and pay attention to whether you feel recovered when you start a training session. Personally, I give myself 48 hours between sessions, since in my experience I feel ready to go again in that timeframe. As people age, this recovery window might get a little wider as recovery from strength training bouts usually slows with the aging process. This might be related to less than optimal digestion and nutrient absorption, lower hormone levels, as well as less metabolic efficiency. Whatever the reason and whatever your age, listening to your body and really feeling out whether you feel recovered for your next training session is important. Experience will help you determine this, so if you’re new to strength training, start slow with 2 full body sessions per week, spaced apart by 72 hours (i.e. - Monday and Thursday) and build up from there. Also, consuming adequate protein regularly will help your muscles grow, so this needs to be a priority. The literature generally agrees that 1.4 to 1.8 grams of protein per kilogram of body weight spaced out in 3 to 4 meals a day is optimal. Ideally this would be high quality protein, meaning types that have all the essential amino acids and are easy to digest and absorb.
Take Away:
The takeaway here is that you should pay close attention to the timeframe that you feel recovered enough for a workout. If your muscles still feel weak and drained, then they need more recovery. There’s no one size fits all recommendation here, so keep in mind to pay attention to how you feel and also account for stress and sleep and other factors that could contribute to less than adequate recovery. Figuring out how frequently you should train will help you get the most out of your workouts. Also, dialing in your nutrition and specifically protein consumption will contribute to optimal recovery. Down the line I’ll talk about my recommendations for protein consumption, but for now focus on getting regular meals that include high quality protein foods for optimal muscle protein synthesis.
A Visual Supplement
too long; didn't read? - watch this video.
Lisbon {Lisboa} Portugal
We’ve been living in Lisbon for close to 2 years now and we thought we’d take this opportunity to share some of our favorite places around the city. Coming here from Portland and San Francisco before that, we have a special place in our hearts for good coffee, rustic bread, and quality food and Lisbon has not disappointed. All these things are available here and lots include local flair that make them feel authentic to the location. This will be the first of many lists for Lisbon as we’ll continue to discover hidden gems and also as new establishments pop up. This city is developing rapidly and there are always new places to try. Let’s explore some scenarios that you might encounter.
Scenario #1
You just got into Lisbon and your checked luggage didn’t arrive with you. You need some clothing and a bite to eat while you figure out the next steps. After confirming with the airline that your luggage will be delivered in a few days, you head to La Paz to pick up some nautically inspired duds to get you through till then. This is a great choice as their clothes are made in Portugal and the quality is first rate. You can grab some swim trunks for the beach and an outfit that easily works for daytime trekking around the city and evening dinner at a restaurant. Their fabrics are either cotton or merino wool and are inspired by the rich fishing and seafaring history of Portugal. Highly recommended! However, trying on clothes really works up an appetite, so on to lunch…
Just a block away is Dallas Burger. Obviously not traditional Portuguese fare, but they make a mean burger. Their beef is grass-fed, which is something that is pretty easy to find in Portugal, and they also have quite a few veggie options if that’s the move. The walls are decked out in movie and show posters and the music selection is always fun. Grab yourself a burger and a Fever Tree ginger beer and satiate yourself, but save room for dessert because we’re headed up the block for a slice of chocolate cake. Landeau does one thing - chocolate cake. Aside from some drink options, they have one thing on the menu - that’s right, chocolate cake. I will not say it “takes the cake” because that’s silly, but I suppose on some level I just did. Anyways, I’m a chocolate cake aficionado and this cake is top notch. It’s a bit more mousse-y than a straightforward cake and is an experience worth having if you like chocolate. If you don’t like chocolate, then I wouldn’t go here. :-P
At this point, you’re feeling better about the whole luggage fiasco, but after all that cake, you need an espresso to cut the sweetness and perk you up. Just head up the block and pop into Fabrica for an espresso and maybe some coffee beans for the morning. We always have a hand grinder and aeropress with us while traveling because coffee is serious business. Trying new coffee shops is part of the travel experience. Fabrica has locations all around the city and they have some pretty good beans, the more expensive the better tasting. Ok, the espresso is kicking it, now you’re feeling more human and ready to get to your stay and relax before the evening festivities begin.
Scenario #2
Waking up after a night of festivities, you’re looking forward to a lazy day to recuperate. Something that lets you experience Lisbon a little more like a local. The tourist sites will be there tomorrow, but today is for relaxing. Let’s head down to Praça das Flores. It’s a warm day, and the coolness of the tree canopy really protects you from the blinding reflection of the sun off the cobblestone (calçada) sidewalks and stone buildings. Before you find yourself a seat near the fountain, stop by Marquise and grab yourself a cardamom bun. In our opinion, the best bakery in Lisbon. Best consumed under the tree canopy while shooing away pigeons. You can watch people walk through the plaza with their dogs and soak up the vibe. It’s always very serene.
From there, why not walk down the block to Nannarella for some gelato. This is the most popular spot for gelato in the city and you’ll most likely have to wait in a line, but it moves quickly and it’s worth it. I won’t enter the debate as to whether it is actually the best gelato in the city, but it’s certainly up there and they use incredibly quality ingredients. A must for any ice cream/gelato fans. Afterwards, head back up the hill and grab some wine at Black Sheep. This natural wine bar just recently expanded their space and the people who run the place are super friendly and obviously very into their craft. Get recommendations on what to drink and then hang out there and drink your wine with some good music or take a bottle back to the praça and enjoy it in the coolness of an evening breeze. Either way, it’ll be memorable. Afterwards, head up the hill to Principe Real and find a nice spot for dinner from the many to choose from, which I’ll detail in a future post.
This photo of Jack and Elaine LaLanne gets a lot right - let’s unpack it a little.
First of all, the shoes. Ballet flats I’m guessing. Whatever they are, I’m a fan. A shoe that has minimal cushion is exactly what you want for most working out, unless we’re talking about running or walking, in which case some cushion might be a good thing. For strength training, pilates, yoga, etc. you want to be connected to the ground and not wobbling around on over cushioned soles. I’m a big fan of doing these activities barefoot as it helps strengthen the muscles in the feet, but if you’re more comfortable in shoes, do like Jack and Elaine and pick something without much cushion.
Second, core strength. This jackknife pose takes some serious ab muscles and I’m all for developing that type of strength. Having strong abs will help with core stability, which will relieve lower back pain and help prevent injuries. Your workouts should consist of plenty of core work and you don’t have to start out doing jackknifes like the LaLannes. Start with planks and dead bugs and work your way up from there. You’ll be glad you did when you realize that the ache in your lower back that follows everywhere has all of a sudden disappeared and you can put your socks on without sitting down.
Third, couples working out together. It’s a good time working out with a partner or friend. Accomplishing something together really strengthens the bond and encouragement from someone you're close to helps push you through those sticking points. Plus, when you’re done you have someone to go get tacos with.
And lastly, monochrome jumpsuits. This is a Jack LaLanne signature look and although I don’t want to workout in (cotton?) coveralls, I respect the look. Instead of working on your car, you're working on your body. I think gyms should have been called “body shops” and car repair places “gyms,” but I digress. This is a classic look and I think it pairs nicely with the ballet shoes.
One last thing here, Jack lived to 96 years old and Elaine is still at it at 97. Their lifestyle seemed to certainly help them live a long time. Take some lessons from Jack and Elaine, they definitely had some things figured out.
☺️ Lisboa, gosto muito.
Since we’re talking Lisbon :
I want to share with you a couple of my favorite Instagram accounts for staying on top of Lisbon’s cultural scene – in this case, specifically food & beverage, and events.
@lisbon__insiders - What you’ll find : Updates on new openings, great photography, some curated “best of —— type of cuisine” collections, and recommendation takeovers by local chefs and other hospitality folk.
@lisabout_ - What you’ll find : Nightlife, Music, Day-party and other cultural event listings.
Os gatos também gostam de Lisboa.
I love kitties. I love their triangle-shaped heads and tiny noses. I love that albeit there are cat colonies that live around the city, they always seem to be fed and given water in some capacity by some other kitty-loving locals. The city even provides these stray cat shelters (Abrigos Refugio para Gatos de Rua) around town. How cool is that?
When we moved here, we noticed a colony of about 6 adult cats – all visible throughout the day from our window and subsequently affectionately named by us, mostly from a culmination of adjectives used to describe their physical characteristics. Tom cat, Blockhead, Scarface, Shaggy, Hinky legs, and my favorite Gelato (because her markings look like my favorite flavors of Gelato) are among the crew. However, lately, we noticed a sprinkling of (illegally cute) kittens, followed by another notice of a few freshly shaved cat bodies and clipped ears, the sign of a neuter/spay situation. Phew, thank goodness.
I would love to offer an opportunity to any of you Lisbon/animal lovers to donate or become “godparents” as they say on their site, to some of the colonies around the city. I found this organization already on the mission to keep these little babies safe and healthy, but not continuously reproducing. You can also report any colonies you’ve discovered that may be in need of sterilization or other health care.
And finally, as a treat :
I found this delightful pictorial collection of some of our beloved Lisbon Street Cats. Enjoy.
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