Tag: nutrition

Nutrition

The smart way to maximise protein synthesis

Not all proteins are created equal so eating the right types at the right times is the best way to improve muscle protein synthesis, 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. I went into my PhD hoping to find data so I could increase the amount of protein I ate per day. Instead the opposite happened. I went from a target of 1.5g of protein per pound of bodyweight to 1g, because there was no evidence that taking more…

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Nutrition

Why you need to think before you eat

Taking time over each meal will raise your awareness of what you’re eating and why and make sticking to a diet easier, 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 Don’t eat when stressed There’s a lot of speculation and discussion right now on whether eating when in a stressed state has a negative effect on how your body digests and absorbs nutrients. We don’t know for sure, but I imagine that it does have some sort of impact. Take…

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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

Should you try a ketogenic diet?

Adopting a high-fat and very low-carb diet that switches your body’s primarily fuel supply from glucose to ketones could help you get bigger and leaner, say Dr Jacob Wilson and Ryan Lowery Ketogenic diets rose to popularity in the 1920s and 1930s as a measure to control epileptic fits in children, after it was found that following a high-fat, moderate-protein, and low-carb diet reduced the frequency of attacks. Only recently has it been studied in healthy adults as a potentially valuable nutritional strategy for improving body composition. Research coming out this summer from the University of Tampa suggests that it…

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Nutrition

Don’t let dogma ruin your diet

Putting yourself in one nutrition camp and ignoring other options can limit the extent of your success, says David Sandler David Sandler is a S&C coach, fitness researcher and co-founder of training and nutrition company StrengthPro. He is based in Golden, Colorado.  A problem I encounter all too often is people having a very narrow-minded approach to their training. They never want to open their minds to other ways to train and are consequently limiting how far they can progress. And if you have a myopic view of training, it’s likely you also have similar outlook on your diet. This is…

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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

How to avoid a post-diet rebound

Food isn’t just physical it’s also psychological and allowing yourself a little of what you crave can prevent a post-diet rebound, says Dr 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. I used to be one of those guys that would tell you to only eat certain foods, and always avoid others. But I was living in fantasy land, because people just can’t stick to that approach over time. I now I live in the real world. What you eat doesn’t…

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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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Fat Loss Nutrition

Can a ‘mini cut’ can make you leaner?

Steve Hall is the founder of Revive Stronger, and a competitive bodybuilder and powerlifter Nobody likes to diet for longer than they need to. If you’re pretty lean and just want to strip off some fluff before you get back to gaining, you aren’t going to want to spend three months in a cutting phase – and even if you are happy to diet for the long term, at some point metabolic drop becomes a concern. So is there a better way to approach things? My preferred solution is the mini-cut. It’s exactly what it sounds like: a cut, but…

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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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