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      "body": "What Is Brave?\nBrave, just like Chrome, Edge, Opera, and Vivaldi, is based on Google's open-source Chromium browser code, so it's compatible, fast, and familiar. It sports some unique features, too: Ad blocking and web tracking protection are built in, its private browsing mode can hide your traffic using Tor, it includes a built-in BitTorrent utility, and it offers a cryptocurrency wallet.\n\nThe BAT system will only take off if lots of sites take advantage of what it offers: ad-free content support and letting the users earn by giving their attention to a site's advertisements. Brave claims that over 500,000 content creators and publishers participate in the program. The company also makes a compelling case that most of the ad money on the web is going to Google and Facebook these days, rather than to the actual content publishers.\n\nhttps://vimeo.com/209336437\n\nHow Do I Earn Cryptocurrency Using Brave?\nThe premise is simple: If you endure viewing Brave Ads (which are push notifications, rather than on-page display ads), you can earn a fractional smidge of BAT. Conversely, if you want to get past a site's paywall and view it ad-free, you contribute a bit of BAT to the site.\n\nAfter using the browser for a couple hours, I found I had earned 7 cents, so while it's not something to quit your day job for, extrapolating that to several hours per day could help stuff your digital piggybank. In any case, the intention of the cryptocurrency is to fund information sites, rather than to earn you a living. Find out how to set all this up below.\n\nBrave Buzz\nBrave has been in the tech news of late for both good and bad reasons. First, the good: comedian, podcaster, and TV personality Joe Rogan gave the browser a boost, saying he prefers it along with the DuckDuckGo search engine compared with Google's offerings. \"They're not looking in your underwear. They're not checking under your fingernails,\" said Rogan.\n\nOn the downside, a Twitter user found that if you type certain cryptocurrency site addresses in, the URL was changed to one that provided Brave with an affiliate link. Though this doesn't differ greatly from what Chrome and other browsers do, Brave CEO Brendan Eich stated \"The autocomplete default was inspired by search query clientid attribution that all browsers do, but unlike keyword queries, a typed-in URL should go to the domain named, without any additions. Sorry for this mistake—we are clearly not perfect, but we correct course quickly.\" This seems like an issue that, while providing one Twitter user with a \"gotcha\" moment, isn't significant for most users, and it doesn't impact privacy—or your ability to earn BAT cryptocurrency and fix the ad mess on webpages.\n\nFor more information check this link : https://www.pcmag.com/how-to/how-to-earn-and-use-cryptocurrency-with-the-brave-browser",
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      "body": "![Screen Shot 2020-12-02 at 5.42.01 PM.png](https://cdn.steemitimages.com/DQmXsvFHmcaQW4VREALkWfuP2hJowfwvpbWpNfDofUqSLKo/Screen%20Shot%202020-12-02%20at%205.42.01%20PM.png)\n\nEating more protein at breakfast or lunchtime could help older people maintain muscle mass with advancing age -- but most people eat proteins fairly unevenly throughout the day, new research at the University of Birmingham has found.\n\nThe body's mechanisms for producing new muscle require regular stimulation to function efficiently -- this stimulation happens when we eat protein. The mechanisms are less efficient in older people, so they need to eat more protein to get the same response as younger people.\n\nBut just eating more protein is not enough, though -- older people also need to spread that intake evenly across all their meals to ensure they maximise the benefits of protein for muscle mass.\n\nResearchers in the School of Sport, Exercise and Rehabilitation Sciences at the University of Birmingham, studied the dietary intake of young, middle-aged and old-aged individuals with a particular focus on the amount, pattern and source of protein consumed.\n\nTheir results showed that, while the majority of individuals across all three groups met or exceeded current national guidelines (RDA) for protein intake, the protein intake and distribution across daily meals and snacks were very varied.\n\nThe study involved 120 participants divided into three age groups. In the first, participants had an average age of 23; in the second an average age of 51; and in the third an average age of 77. All participants were asked to complete a food diary over a three-day period, weighing out every single food item consumed.\n\nResearchers looked for patterns in the dietary behaviour of participants. In particular, they evaluated the protein intake across the different age groups and found 18 different patterns of protein intake throughout the day, showing a wide variety of eating habits.\n\nMost noticeably, the team found that old people, compared to young and middle-aged individuals, people were more likely to eat a lower-quality protein source, such as bread, at lunchtime.\n\nThe results offer compelling evidence for revised nutritional guidelines that could help older people adopt habits that spread consumption of good quality proteins across all their meals.\n\n\"We know that older people show a blunted response to muscle building when consuming a certain amount of protein. Therefore, older individuals need to eat more protein to get the same muscle building response as younger and middle-aged people,\" explains Dr Benoit Smeuninx, first author on the study. \"another way to help muscles make better use of dietary protein is to perform regular exercise.\"\n\n\"Most people are reaching the Recommended Daily Allowance of protein, but our results show that a one-size-fits-all guideline for protein intake isn't appropriate across all age groups. Simply saying older people should eat more protein isn't really enough either. We need a more sophisticated and individualised approach that can help people understand when and how much protein to consume to support muscle mass.\"\n\nFuture areas for research include studying how protein needs in hospitalised individuals could aid the maintenance of muscle mass, and to further elucidate the interaction between physical activity protein consumption in the fight against age-related muscle loss.\n\nStory Source:\n\nMaterials provided by University of Birmingham. Note: Content may be edited for style and length.\n\nJournal Reference:\n\nBenoit Smeuninx, Carolyn A. Greig, Leigh Breen. Amount, Source and Pattern of Dietary Protein Intake Across the Adult Lifespan: A Cross-Sectional Study. Frontiers in Nutrition, 2020; 7 DOI: 10.3389/fnut.2020.00025",
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      "body": "Overview\nProtein bars can vary enormously in terms of important factors like calories, fat, sugars, additives, and other ingredients. If you don't read labels carefully you may find yourself downing something more akin to a candy bar than to a truly nutritious and protein-packed mini-meal or snack.\n\nWhat's more, protein bars can be costly, even though many of them contain easy-to-obtain and inexpensive ingredients that most people could put together at home for a fraction of the price of a pre-packaged product. That said, you can't beat the convenience of a protein bar when you could use an energy boost and don't have time for a sit-down meal.\n\n![Screen Shot 2020-12-01 at 6.25.30 PM.png](https://cdn.steemitimages.com/DQmXWmpPDKy8rPWAsVCm1Cn9Z45NzqxMZPKbJT72HhP19Rf/Screen%20Shot%202020-12-01%20at%206.25.30%20PM.png)\n\nFrom there you can start shopping for the bars that fit the bill in terms of nutrition, flavor, and cost.\n\nHow Much You Need\n\nProtein is vital to many functions in the body, but the body can't produce this macronutrient—it has to come from food. When dietary protein is broken down during digestion, compounds called amino acids are formed: These are the building blocks of the protein the body uses to build and maintain muscles and organs.\n\nProtein also is vital to the production of blood, connective tissue, antibodies, enzymes, and even hair.\n\nHealthy Sources\n\nThe richest sources of dietary protein are meats, poultry, fish and shellfish, eggs, and milk and other dairy products. But there are plenty of plant sources of protein as well, including beans and legumes, nuts, seeds, and whole grains. These are all foods that are easy to include in a balanced diet, so if you eat a variety of them in ample quantities each day, you probably get plenty of protein.\n\nThe trick when it comes to picking your protein sources is to stick with those that are low in saturated fat and processed carbs and rich in nutrients. You may be better off eating a 3-ounce salmon steak (17 grams of protein), for example, than a richly marbled sirloin steak (23 grams of protein).\n\nProtein Bars\n\nIf you're going to include protein bars in your diet—either as a regular between-meal snack, as a grab-and-go option when you don't have time for a full meal, or as a part of a weight-loss or weight-gain strategy—reading and understanding the ingredients labels on the different types of bars is key to choosing the healthiest options for you. Here are some general guidelines to consider:\n\nProtein content\n\nFor a between meal or pre- or post-workout snack, look for a bar that has at least 20 grams of protein. A meal-replacement bar should have at least 30 grams of protein. If your favorite bar comes in under these parameters, you can munch a handful of nuts to make up the difference. Do take a less is more approach to these guidelines: The body can digest only between 20 and 40 grams of protein in one sitting.6 If you routinely eat more than that not only will you not benefit, the unused calories can lead to weight gain.\n\nProtein type\n\nThe protein in bars typically comes from dairy or plant sources. The most common are whey, soy, eggs, milk, rice, peas, and hemp. If you have any allergies or sensitives (you're lactose intolerant, for instance), be sure to choose a bar that's based on a type of protein you can safely eat.\nCalories. If you're looking for a bar to eat between meals, stick to one that has around 220 to 250 calories. A protein bar that subs for a full meal can have might have 300 to 400 calories.\nFat. Ten to 15 grams of total fat is ideal and no more than two grams of saturated fat is ideal. Steer clear of unhealthy trans fats found in partially hydrogenated oils.\n\nFiber\n\nThis element is key: Fiber is filling, so the more fiber in a bar, the more likely it is to keep your belly satisfied until your next snack or meal. Don't settle for fewer than three to five grams of fiber in a protein bar.\nSugar. Beware protein bars that rival candy bars in terms of sugar content. Some get their sweetness from as many as 30 grams of added sugar—when the ideal is around five grams or less. Artificial sweeteners (such as erythritol, sorbitol, and maltitol) aren't a better option: They often cause bloating and gas.\n\nA Word From Verywell\n\nIf you're trying to lose weight, eating a carefully selected protein bar between meals can help to curb your appetite so that you don't head for the candy aisle or fill up on high-fat, sodium-packed snacks. Protein bars also can pad your calorie intake if you're trying to gain weight. weight. If either of these is your goal, work with a nutritionist to figure out how to most effectively work protein bars into your diet.",
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      "body": "What Is Muscle Hypertrophy?\n\nYou must have heard the term “muscle hypertrophy” but do you really know what muscle hypertrophy actually is?\n\nThis article will explain to you everything about muscle hypertrophy and how can you use it to grow your muscles. So let’s go for it.\n\nWhat Is Muscle Hypertrophy?\n\nWell, hypertrophy basically means an increase or growth in your cells. So muscle hypertrophy simply means an increase in the size of your muscle cells. The best way to achieve muscle hypertrophy is by lifting weights.\n\nIt increases the size of muscle fibers that are already present in your body. It is not related to the increase in the number of muscle fibers, that’s a totally different process called hyperplasia.\n\n\n![Screen Shot 2020-11-30 at 10.59.07 PM.png](https://cdn.steemitimages.com/DQme8JJhJXKX3KjdjDdiTHX79R7BsaF1pgoxP552WturHwT/Screen%20Shot%202020-11-30%20at%2010.59.07%20PM.png)\n\nThere are two types of muscle hypertrophy:\n\nMyofibrillar: It refers to growth in the contraction parts of the muscle.\nSarcoplasmic: It refers to an increase in glycogen storage of muscle.\nBoth these types have their own effects on your muscle building goals. Myofibrillar hypertrophy helps in increasing your strength and speed while Sacroplasmic hypertrophy does more focus on building endurance capability of your muscles.\n\nHow Actual Muscle Growth Happens\n\nMost people think that muscle grows during the workout. Whereas, the truth is exactly the opposite. You grow your muscles in the resting period, during the workout you just damage them. Let’s understand it thoroughly.\n\nTo increase your muscle size, basically, two factors are important – stimulation and repair.\n\nWhen you lift weights or do resistance training, you put a lot of mechanical pressure on your muscles. In order to generate power for lifting weights, you need to contract your muscle fibers. This contraction occurs during exercising, stimulates your muscles. Due to which, your body activates a repair response to the muscles.\n\nEvery time you workout, you contract your muscles and damage the muscle fibers. The repair of these damaged muscle fibers occurs during the resting period or after the workout. This is the time when growth happens.\n\nHow To Maximize Muscle Hypertrophy\n\nEverybody wants to build maximum muscle mass possible and for that, you need to maximize your muscle hypertrophy. A study done in 2010 shows that various factors are responsible for the hypertrophic response. Genetic structure, age, gender, training experience, training protocol, and nutrition are the major factors.\n\nHowever, you can maximize your muscle hypertrophy by optimizing your nutrition and workout. Here are the things that can give you maximum gains:\n\nTrain For Both Types Of Muscle Hypertrophy\n\nMyofibrillar and sarcoplasmic – both types of muscle hypertrophy are important to grow your muscle size. So train with both light and heavy weights as different weights give you different hypertrophic results.\n\nDon’t Stick To A Particular Rep Range\n\nMost people keep doing their sets in a rep range of 8-12 which is not a very good strategy. It can give you muscle-building benefits as a beginner but in the long run, you have to optimize your workouts with different rep range.\n\nYour body has two types of muscle fibers – slow-twitch and fast-twitch muscle fibers. When you train with heavy weight in a lift moderate to heavy weight within a rep range of 4-10, you train for fast-twitch muscle fibers (strength-based). On the other hand, lifting light weight for a rep range of 10-20 trains your slow-twitch muscle fibers (endurance-based).\n\nProgressive Overloading\n\nYou may have heard the term progressive overloading. It simply means to gradually increase the mechanical pressure on your muscles or the volume of your workout. It is the best way to maximizing your muscle hypertrophy.\n\nYour workout volume is basically the product of your sets, reps, and weights.\n\nVolume = Sets * Reps * Weights\n\nHow to achieve progressive overloading\n\nYou can do progressive overloading by increasing your total workout volume. You can lift slightly heavier than before, or with the same weight for more reps, or by adding one more set in your exercise.\n\nTake Enough Protein And Caloric Surplus Diet\n\nNo matter how intense your training is, if your nutrition is not up to the mark then you can never achieve the best results. Take about 300 – 700 calories more than your maintenance with a lot of complex carbs and healthy fats. Carbohydrates are the primary source of energy and you need surplus carbs to fuel your workouts.\n\nApart from that, enough amount of protein is highly important. Protein is the building block of muscles and made up of amino acids. Protein is a macronutrient that your body requires to build muscles and to repair the damaged muscle tissues.\n\nRest And Recovery\n\nAfter workout and nutrition, recovery is the third factor that determines your muscle hypertrophy. In order to gain more muscles, some people start doing more training which sometimes leads to overtraining. Instead of increasing muscle hypertrophy, this will hamper your gains.\n\nIt is very important to give proper time to recover your muscles. Different muscle groups need different time to recover. Shorter muscles like biceps and triceps need about 48 hours to recover while longer muscle like legs requires 72 hours. So don’t train any muscle for more than two times a week.\n\nIn addition to recovery, take a good night’s sleep of about 7-9 hours daily. It is the resting time when growth takes place so it’s important to take proper rest to maximize your muscle hypertrophy.\n\nWhat Is Muscle Hypertrophy – The Takeaway\n\nSo this was the science-based article explaining what is muscle hypertrophy and how to maximize it.\n\nThe growth in the size of your muscle fibers is called muscle hypertrophy. You can maximize it by the following factors:\n\nOptimize your workout with different rep range.\nLift heavy weights.\nFocus on progressive overloading.\nTake a high protein diet.\nGive proper time to recover your muscles.\nTake adequate sleep of 7 – 9 hours.",
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