Category: Nutrition

Hypertrophy Nutrition

Smash through a growth plateau

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. Let’s get one thing straight. We have all hit a plateau when trying to add lean muscle mass. No matter how good your training programme is, how intense you train, how well you eat, how much rest you get, how many drugs you take, you will eventually reach the point when the gains stop coming. Why? I have a theory but have no scientific data to back this up, so before any keyboard warriors get their…

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Nutrition

Can fasting promote hypertrophy?

Experimenting with periods of fasting can help reset your body’s response to insulin and improve its ability to burn fat as fuel, says Dr 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. If you’re a bodybuilder or training to add as much muscle as possible, you’re probably eating around the clock. There’s absolutely nothing wrong with this, but doing so may mean your response to carbohydrates and insulin becomes a little bit blunted. If so, there’s a chance you may start storing more…

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Nutrition

What you’ve heard about fat is a stack of lies

Whether you follow a high-fat or low-fat diet  you still need a balanced combination of monounsaturated, polyunsaturated and saturated fats, in context of  your carbohydrate intake, to look, feel and perform at your best,  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 Follow the one-third rule Whether you are on a high-fat, low-carb, or low-fat and high-carb diet, a good starting point for your daily fat intake is to get about a third from  monounsaturated sources, a third from polyunsaturated…

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Nutrition Recovery

How bad for your body is that post-gym beer?

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. Nothing quite quenches a thirst like a pint of ice-cold beer, especially at the end of a long hard week, or even at the end of a day that’s contain a long, hard and sweaty workout. And because lager contains both energy-replacing carbohydrates and hydration-helping electrolytes many a wishful drinker has been quick to toast a tough session with a couple of cold ones. But just…

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Nutrition

The clever way to cut carbs

Carbs are often, and wrongly, demonised in the physique game but use them correctly and they can be the difference-maker in building a bigger and leaner body, 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. Iron Insights No single formula You need protein to build lean mass and you need fats for hormone production, so the role of carbs in your diet is as a calorie filler.  How many you need will be different for everybody and there’s no plug-and-chug…

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Fat Loss Nutrition

Why calories always count

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. Are you focusing on nutrition incidentals and missing the factors that will have the biggest effect on your body composition? One of the most common things I see among bodybuilders or people interested in body composition is that we don’t know what are the big rocks and what are the pebbles. As a result we sometimes spend a lot of time and energy on the pebbles before we even have the big rocks in place. The reason why…

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Fat Loss Hypertrophy Nutrition

Is a keto diet the best way to build muscle?

Dr Jacob Wilson is the CEO of the Applied Science and Performance Institute. He is based in Tampa, Florida. A ketogenic diet is typically high in fat, with moderate consumption of protein, and very low in carbs, typically just 5% of total daily calories, all of which come from leafy greens. This dietary approach forces your body to switch from using glucose as its main fuel source to ketones, which are compounds formed in the liver by the breakdown of fatty acids. The ketogenic diet has received a lot of attention for its ability to aid with several diseases, including…

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Fat Loss Hypertrophy Nutrition

Only frauds offer a magic solution

The fitness industry is full of people handing out unqualified advice, and trusting them to find a quick fix to your problems will cost you time and money for no end result, 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. Iron Insights Hard sell There’s so much competition in the fitness industry that people feel compelled to sell a magic solution. But there isn’t one. All I care about is results, which is why all I talk about is the…

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Fat Loss Nutrition

Could a keto diet be the future of fitness?

Research into the potential benefits of following a high-fat, low-carb diet could not only improve your physique, but also be the key to living a longer, fitter and mentally alert life, say Jacob Wilson and Ryan Lowery Iron Insights Carb considerations So much research needs to be done around keto dieting, including how the introduction of a small amount of carbs around training could help performance and aesthetics, whilst staying in ketosis. Protein impact We also need to examine how high protein intake can go before the body moves out of ketosis because this could have a profound impact on…

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Nutrition Recovery

Strike a balance between stress and recovery

Phil Learney is a performance coach specialising in strength, conditioning and nutrition, and is the author of the N1 Nutritional Programming. He is based in London. Your body, in many respects, is quite simple. If you counteract stress and bouts of physical exertion with adequate recovery and restoration then your health, mentality and physique will improve. The more stress your place on your body then the greater an emphasis you must place on recovery and restoration. Removing as many stressors as possible is tantamount to success, particularly in elite athleticism, which is an area where recovery techniques are most warmly…

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