Category: Nutrition

Nutrition

The smart way to maximise protein synthesis

Not all proteins are created equal so eating the right types at the right times is the best way to improve muscle protein synthesis, says Layne Norton. Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. I went into my PhD hoping to find data so I could increase the amount of protein I ate per day. Instead the opposite happened. I went from a target of 1.5g of protein per pound of bodyweight to 1g, because there was no evidence that taking more…

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Nutrition

Can you reverse diet on high-fat foods?

Having spent months of hard work getting lean the last thing you want is to gain fat when your diet ends and following a high-fat approach could help you stay in the best possible shape, say Jacob Wilson and Ryan Lowery Iron Insights Required research There is no research that proves how to best come off a very restricted diet without storing fat, so we’re examining whether a ketogenic approach post-diet can prevent overspilling. Better results We know that a very high-protein diet can be followed without increased fat gain and we want to know whether a high-fat approach post-diet…

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Hypertrophy Nutrition

How much protein do you really need?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. The three primary macronutrients – protein, carbs and fat – all have different but significant roles within an overall diet to help you accomplish your body-composition objective. This issue we’re going to take a close look at protein, which contains four calories per gram, but unlike fat and carbs is not primarily used by our bodies for energy. Instead, the primary role of protein is to build and repair body tissue. To fulfil that role, how much should…

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Nutrition

Metabolic flux and nutrient partitioning

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Metabolic flux is the term used to describe the rate in which molecules and metabolites are turned over in a metabolic pathway. Metabolic regulation is the term used for the actions of food and its transference into energy once ingested. The three basic substrates we consume as energy are the macronutrients protein, carbohydrates and fats. Through destructive metabolism induced by being into a hypocaloric state (a catabolic process), we can break these down into smaller molecules. This process can only be accomplished with…

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Fat Loss Nutrition

Restore metabolic flexibility for a leaner body

Varying the way you train and experimenting with brief periods of fasting are two of the best ways to return your body to a state of metabolic flexibility, says Dr John Berardi. In a previous feature I talked about this concept of metabolic flexibility, which means your body can seamlessly switch between using different fuel sources as energy to build muscle, burn fat and avoid fat gain on almost any nutritional strategy. Many young men are naturally metabolically flexible. But it only becomes obvious in its absence. So when you eat in certain ways and start putting on weight like crazy,…

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Nutrition

Why you need to think before you eat

Taking time over each meal will raise your awareness of what you’re eating and why and make sticking to a diet easier, says John Berardi Dr John Berardi is a nutrition and exercise coach, sport scientist, author, and a founder of Precision Nutrition. He is based in Toronto, Canada. Iron Insights Don’t eat when stressed There’s a lot of speculation and discussion right now on whether eating when in a stressed state has a negative effect on how your body digests and absorbs nutrients. We don’t know for sure, but I imagine that it does have some sort of impact. Take…

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Nutrition

Is coffee killing your progress?

Calum Gore is an expert in medical biochemistry and health and the founder of biochemical diagnostic testing services company GC Bioscience. He is based in Leicester, Leicestershire. Coffee is one of the most popular and widely consumed beverages in the world with more than 400 billion cups drunk annually. Because of its caffeine content, the stimulant is the most commonly consumed psychoactive drug among adults[1]. For years research has been published extolling the health benefits of regular coffee consumption, ranging from improved cardiovascular health to a decreased risk of dementia, Alzheimer’s disease, Parkinson’s disease, and type 2 diabetes[2,3]. But there…

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Fat Loss Nutrition

The folly of flexible dieting

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. There is more than one way to skin a cat. And this adage is never truer when talking about diets because we all have unique triggers and motivations. There is no guarantee that what works for me will work for you. That said, based on my experience since founding Ultimate Performance, I have never seen a personal trainer consistently produce results if he deploys a flexible diet or ‘if it fits your macros’ (IIFYM) nutritional strategy…

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