Tag: metabolism

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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Supps

Is excessive BCAA use harming your health?

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. The essential amino acids leucine, isoleucine and valine together make up the branched chain amino acids (BCAAs). In total they comprise 30% of the body’s total muscle protein. The fitness industry, athletes and bodybuilders have long used BCAAs for many of the following perceived benefits: increased protein synthesis; increased muscular hypertrophy; improved exercise recovery; increased muscle endurance; improved glucose disposal; increased energy; and increased gluconeogenesis, which is the metabolic process in which glucose…

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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

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

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 Nutrition

Is fruit making you fat?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Fructose, more commonly known as the sugar found in fruit, has been part of the human diet since we started walking upright, and is found in high concentrations in tree and vine fruits, berries, honey, and root vegetables. It can exist naturally either as a monosaccharide or as a unit of a disaccharide (sucrose). It is roughly 1.73 times as sweet as sucrose and is the sweetest of all the naturally-occurring carbohydrates. Excessive consumption of fructose has been hypothesised to be directly…

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Supps

The BCAA breakdown

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Leucine, isoleucine and valine are three essential amino acids collectively known as branched-chain amino acids or BCAAs. BCAAs cannot be synthesised by your body, so they must therefore be consumed from the diet. It is estimated that the three branched chain amino acids make up approximately 33% of all the amino acids in the body. A great proportion of these three amino acids found in skeletal muscle, where they act as both structural elements and play regulatory roles in muscle protein synthesis,…

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Fat Loss Nutrition

Why SIRT foods burn fat and build muscle

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. What are sirtuins? Sirtuins (SIRTs) are a class of enzymes which were originally observed to influence longevity of yeast cells. Further research has uncovered at least seven similar human proteins, named SIRT1 through to SIRT7, which have the ability to efficiently silence and activate the expression of a variety of genes that are involved in a wide diversity of biological processes. What roles do they play in the body? Continuing research has since shown that SIRT pathways act as ‘master regulators’ of our…

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Hypertrophy

Why your workout splits should evolve

Switching up how and when you train each muscle group should gradually change based on your progress and your weaknesses, says Kassem Hanson Kassem Hanson is an elite contest prep coach, and trainer of IFBB pro Ben Pakulski. He is based in West Des Moines, Iowa. Iron Insights Process and progress Your body-part training split doesn’t need to be consistent throughout prep. In fact, it should change depending on where you are in the process and the progress you have made. Combining muscle groups At the start of prep it’s typical to do chest days or back days to add…

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