Tag: glucose

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 Hypertrophy

Master your metabolism to torch fat and add muscle

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. What is AMPK? Adenosine monophosphate-activated protein kinase (AMPK) is an enzyme that plays a central role in cellular energy homeostasis. It is expressed in tissues throughout the body, including the liver, brain and skeletal muscle, and has been shown to exhibit multiple functions, acting a metabolic ‘master switch’, regulating cellular functions, such as the cellular uptake of glucose, beta-oxidation of fatty acids and the biogenesis of mitochondria. In relation to strength and conditioning training, the key function revolves around fatty acid oxidation.…

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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

Hormones and body-fat distribution

Calum Gore is an expert in medical biochemistry and health, and the founder of biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. Hormones are the main messengers for communication between your organs and tissues. Keeping these hormones in the correct balance not only ensures a person is kept healthy, but can also establish whether – and crucially where – a person puts on additional body fat. We come in a variety of shapes and sizes, but as a starting point men typically carry an android (apple) shape with women having the gynoid (pear) shape. From…

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Fat Loss Nutrition

The simple truth about sugar

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Sugar has been implicated in causing serious health problems such as obesity, diabetes and heart disease. The list of complications seems endless, but without this most simple of carbohydrates our bodies would not be able to function properly. Sugar, in the form of glucose, has many important roles in the body, including being the preferred energy source for muscle contraction and biologic work. More importantly, the brain requires glucose as its primary energy source. A lack of glucose can result in weakness…

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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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Fat Loss

Master the hormones behind fat burning

Rob Corney is head researcher at biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. Adipose tissue – or body fat as it is generally known – comes in two forms: white adipose tissue, which stores energy; and brown adipose tissue, which generates heat. Fat is a very important energy source and the average lean male has a stored energy reserve of approximately 75,000 calories in their body. In addition, fats – or lipids – are structural components of a cell, are involved in vitamin D metabolism, and act as a precursor to hormone production, including…

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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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Hypertrophy Supps

The case for creatine

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Creatine is a nitrogen-based organic acid that occurs naturally in all vertebrates. It increases the formation of adenosine triphosphate (ATP), which supplies energy to all cells in the body, including muscle. Therefore, creatine improves the ability of muscle cells to cope with intense exercise. There is a great deal of strong research behind its safety as a supplement and its ability to improve muscular power output. It also increases anaerobic endurance by acting as fuel for your cells. Muscle cells will use creatine for energy before…

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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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