Tag: carbs

Supps

Pre-workout supps for size and strength

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Pre-workout supplementation should be key component of your nutritional plan, whether you are training for strength or body composition, because what you take pre-workout may have a large impact on performance, recovery and ultimately how quickly you can get to where you want to be. Here’s what the latest research suggests you take before your workout to maximise performance and recovery to build bigger muscles faster. Carbohydrates: 35g Resistance training elevates AMP-activated protein kinase (AMPK) levels within the body, which switches on…

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Nutrition

Get stacked with these high-protein desserts

We know that, as IronLife readers, you’re among the most committed, most disciplined, most focused people on the planet. You know desserts taste good but you also know that eating them all the time probably won’t help you reach your physique and performance goals faster. Even if you are on a flexible diet, do you really want to use up a huge chunk of your daily carb allowance on a cheesecake? Sure, every now and then it’s not a big deal. But if you want to indulge your sweet tooth more regularly without throwing your diet off course, try making…

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Nutrition Recovery Supps

Do you need post-workout carbs?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. If you take on carbs as soon as your workout finishes in the belief that you need to replenish energy levels as quickly as possible, you may be taking on unnecessary calories, especially if getting lean in your primary training objective. That’s because replacing the glycogen you’ve just burned isn’t as crucial to recovery as some have claimed. Indeed, unless you are training very intensively and multiple times per day – like a pro athlete – it’s likely that your current diet…

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Nutrition

Can you add serious size on a vegan diet?

Scott Shelter is an NSCA certified coach, the owner of Extreme Performance Training Systems and follows a plant-based diet. He is based in Norcross, Georgia. We all know that protein is the most important macronutrient when wanting to build muscle. And when most people think of protein they think of steak, or chicken breasts, or tins of tuna. But there are a growing number of athletes competing at the highest level on an entirely plant-based diet, including seven-times Grand Slam winner Venus Williams, former UFC fighter Mac Danzig, and Chicago Bears 300lb (136kg) defensive lineman David Carter. Around two per…

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Supps

Improve insulin sensitivity

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Your body is on a never-ending quest for balance. Its ultimate goal is homeostasis, or an active balance, inside every cell. A key way your body regulates itself is through hormone sensitivity and resistance. Being sensitive to a hormone means it only takes a little bit of it to trigger a reaction in your body. Being resistant means it’ll take a far higher exposure to that hormone before your body pays attention. If you want to build lean muscle mass and burn body fat, then your…

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Nutrition

Shaun Stafford: How I dial in my diet for the stage

Arriving on stage lean, healthy and happy requires a disciplined but flexible nutritional plan, says Shaun Stafford Shaun Stafford is a two-time and current WBFF Pro Fitness model world champion and performance director at City Athletic. He is based in London.  When preparing for a show, I establish a nutritional baseline before I do anything else. I know my body and how it responds to different calorie intakes, so once I have that baseline, I know how much I can flex either up or down to keep my body on the path to where I need it to be. I’ve…

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Nutrition Recovery

6 reasons why calories are not created equal

Benjamin Siong is the founder of Australian Strength Performance and has worked with top international bodybuilders and models. He is based in Melbourne, Australia. The concept of the ‘calorie’, especially in regards to fat loss, has been extremely popular in mainstream nutrition advice for the past few decades. But what is a calorie? It’s defined as the amount of energy required to raise the temperature of 1g of water by one degrees celsius, and is recognised as the basic unit of measurement for energy contained within foods, and energy expended by the body. The premise of most modern weight loss…

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Fat Loss Hypertrophy Nutrition

How to eat to build muscle and burn fat

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Some bodybuilders still adhere to the Arnold school of thought by bulking up in the off-season then drastically cutting for competitions. But for many of you I imagine that trying to stay relatively lean all year round while still adding muscle mass is your priority. So how easy is to add muscle whilst still chipping away at fat stores? It can be done, but it requires a careful and considered manipulation of macronutrient intake to give your body what it needs, and when,…

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Fat Loss Supps

Carnitine and fat-burning fiction

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Carnitine is a derivative of the amino acids lysine and methionine and is found in highest concentrations in red meat, with 100g containing approximately 95mg. Increased intake has been proposed to increase fat oxidation, delay muscle glycogen depletion, and increase endurance exercise performance[1,2]. The primary function of carnitine is to act as a co-factor in the enzymatic system involved in conjugating fatty acids for transport for mitochondrial beta-oxidation[3,4]. In layman terms this simply means it transports fat to cells where it can…

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Strength

5 ways to stay strong when dieting

Brandon Lilly  is an elite powerlifter and strength coach, having competed in bodybuilding, strongman and powerlifting, in which he has a 2,237lb personal best. He is the author of The Cube Method and 365Strong. He is based in Richmond, Kentucky. 1 Work out frequently If you want to maximise fat loss your body has to be in motion, and working hard for an increased amount of time compared with when you are ‘bulking’. For most I like to recommend a twice a day split: one session of cardio, and one of weight training. If this is impossible, and let’s be…

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