Creatin, BCAA relevance on muscle hypertrophy
I'm 46 years old and have put on 10 Kg of muscle mass in the last year using resistance training and 5 grams of creatine a day (no anabolics), and heard you talking about BCAAs with Layne Norton but you didn't go deep into it. Is a BCAA (5 gram Leucine), suplementation during execrcise beneficial for muscle building or is just a waste of money? I have herad different opinions about it and Dom talked about not using BCAAs anymore in one of the AMA sesions with Bob.
Curios about zone 2-3 energy source if in nutritional ketosis
I have been in nutritional ketosis for about 10 years and got curious about what would be the energy source in my case in zone 3. By being in nutritional ketosis, would I get more fat burned in zone 3 relative to someone who is not in nutritional ketosis or by definition, as soon as I start transitioning to glucose irrespective of nutritional state I would be in zone 3 but perhaps comparatevely with higher intensities than someone who is not in nutritional ketosis. Maybe reaching zone 3 later in effort?
Details on strength training
Strength training: using heavier weights and fewer reps or the reverse? According to Dr. Stacy Sims, for postmenopausal women, the stimulus of heavy weights is necessary. OTOH, Dr. Alexei Wong shows that "low intensity" strength training (18-22 reps) can improve HRV -- useful also to prevent overtraining. Looking forward to an AMA discussion that focuses on the 50-65 age group.