Tag: carbs

Nutrition Recovery

Why nutrient timing isn’t everything

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. There’s a common fear in weights rooms around the world that if you don’t start guzzling your protein shake within seconds of your last biceps curl then all of your hard work will be wasted. The example may be silly but it stems from something that’s a legitimate concern – the idea that when you take on nutrients influences the effect they have on your body. I like to break the subject of nutrient timing into three…

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Supps

Workout supps for better performance

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. We all want to have the most effective session every time we work out. It’s the only way to keep pushing your body forwards so that you get either stronger, leaner or fitter, depending on your training goal. While a varied and nutritious diet and high-quality sleep are essential in allowing you to attach every single workout as hard as possible, there are some supplements that…

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Hypertrophy Nutrition

4 food rules to maximise muscle growth

Dr Jose Antonio is CEO and co-founder of the International Society Of Sports Nutrition and assistant professor of exercise and sports science at Nova Southeastern University in south Florida. When it comes to protein intake the common questions are ‘how much?’, ‘how often?’ and ‘when?’ But these are complicated questions that give complicated answers, when neither are necessary. As with many aspects of training and nutrition, simplicity is key. From my years of research, here’s some of the most important factors to remember. 1 Quality always counts Always stick to high quality protein. For well-trained subjects total protein intake is…

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Fat Loss Nutrition

The four-tier hierarchy of getting ripped

Dr Emil Hodzovic is an emergency-room doctor who’s competed in both physique contests and strongman sport. He’s a Reflex-sponsored athlete and the author of High-Intensity Functional Training The science of nutrition is, when you get down to it, is really simple. In its most basic form, you need to set your calories and protein intake according to your goal and stick to it. Adherence and consistency over a prolonged period of time (say 6-12 months) to these simple rules will get you 90% of where you want to be. Everything else is minutiae and the psychology of sticking to it…

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Hypertrophy Nutrition

Is IIFYM ruining your results?

Steven Hall is the founder of Revive Stronger, and a competitive bodybuilder and powerlifter In many ways, If It Fits Your Macros is a solid way to eat for someone interested in improving their physique. Tracking carbs, protein and fat means you’re doing a great job of nailing the basics, and people have built fairly impressive bodies on nothing else. But is it the optimal approach for someone looking to improve as much as possible? Absolutely not. The biggest problem is, considering food composition for health is probably as important as your macronutrient intake. Long term health is a consideration,…

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Nutrition

How to reintroduce carbs coming off a ketogenic diet

Reintroducing carbs at the end of a ketogenic diet requires a structured and gradual approach to avoid adding body fat, say Jacob Wilson and Ryan Lowery Iron Insights Carb control Following a keto diet means you are no longer carb-adapted, so you can’t suddenly expect to be able to return eating them at your former level and not see any negative impact. Start slowly Our study shows that adding carbs back in at 1g per kilo of bodyweight doesn’t result in fat storage, and allows you to then increase intake each week while maintaining your physique. Avoid overspill We also…

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