How Much Protein Is Enough?

It’s the age-old question: how much protein is enough? Answers vary depending on the body weight, muscle mass size, exercise volume, and other factors if someone was asked off the street, per say. Yet, we’re all left scratching our heads on what is right, and what is wrong? Are the supplement companies trying to have you use their products faster by suggesting excessive amounts of protein, like two heaping scoops of their whey protein, totaling to 50 grams? There are many questions to be answered around this subject. Health and exercise scientists from Scotland’s University of Stirling may have found the answer. (more…)

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Importance of Meals Before Workouts

Perhaps some of the most important information you can learn is what to fuel your body with before you begin exercising, while you are exercising, and after exercise.

Sports drinks, bars, and gels provide easily digestible carbohydrates that are optimal during performance. (more…)

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So Why Do We Eat?

Why do we EAT?

Obviously, you need food to survive, but beyond your basic instinct to eat are many other factors that affect your food choices. These factors include taste and enjoyment; culture and environment; social life and trends; weight concerns; body image, and health benefits; advertising; time, convenience, and cost; and habits and emotions. (more…)

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Post-Exercise Meals!

Meals surrounding the workout are going to be covered in depth through several posts. Right now we are talking about our post-exercise meal.

This is arguably the most important meal of the day. We’ve found out that we need three different meals to properly fuel our workouts. (more…)

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Ergogenic Aids & Supplements

What is an Ergogenic Aid? What is a supplement?

Ergogenic aid is a broad term used to describe any external influence that may enhance training, recovery, or performance including mechanical, nutritional, pharmaceutical, and psychological aids. A dietary supplement is defined as a ‘vitamin, mineral, herb, botanical, amino acid, metabolite, constituent, extract, or a combination of any of these ingredients.” (more…)

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So you’ve bought your choice of protein sources, and you have them all bulk cooked, neatly stowed away in your Tupperware’s.

It seems that the World is at peace. Things are going to be okay, now that you have your meals prepped. (more…)

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Rate of Weight Gain

Can you believe there are people out there who are actually trying to gain weight? Further, they find it hard to! Sounds pretty enviable doesn’t it? Well, it is a challenge in itself to gain weight. It requires a certain methodology that is not as well understood. (more…)

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Power Up For The Gym!

Pre-exercise meals should contain adequate amounts of carbohydrate to maximize muscle and liver glycogen stores and maintain normal blood glucose levels.
A meal should contain 1 to 4.5 grams of carbohydrate per kg of body weight and be consumed 1 to 4 hours prior to exercise. (more…)

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The Sweetness Of Salt

An interesting story happened the other day, one I am sure many people can relate to.
You have been eating as healthy as you can, possibly on a diet, the scale is dropping, and then you treat yourself, or by circumstance, end up having a restaurant meal.
Naturally, you expect any food to be a little higher in sodium for both preservation purposes and for seasoning.

You expect the scale to be up tomorrow since the sodium will cause you to hold water weight. (more…)

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Addressing the fad diet

Could it be that we are all different? Well, I hate to break it to everyone but we are. We are all unique, per say. It’s been understood for some time that blood sugar is associated with age and BMI. However, could it be possible that someone with the same age and BMI who ate the same food could have a different blood sugar response? That’s apparently what a study in Israel has claimed. If true, personalized nutrition will become the frontier of dietetics. (more…)

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Weight Regain Critique

Weiss et al. (2007) – weight regain

The skills necessary to prevent the backslide of weight regain are elusive and hard to pinpoint. Patients treated by lifestyle modifications generally regain 30% to 35% of their lost weight in the year after treatment and will regain the majority, if not all of the weight lost, within five years. Weight regain has been associated with fast food consumption, higher television viewing, and lower levels of physical activity. The objectives of this study were to determine the prevalence and predictors of weight regain in adults in the United States who had experienced substantial weight loss. (more…)

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Breakfast In Bed

It goes without saying that grabbing a coffee on your way to work is not a breakfast. Do you understand the chain of events you set off when you skip breakfast? Skipping breakfast may affect the total number of kilocalories you consume the rest of the day.

People who eat a larger proportion of food earlier in the day had a significantly lower intake of total kilocalories at the end of the day. Mostly everyone eats a smaller meal for breakfast and more food at lunch and dinner.

Logically, it goes without questioning that we do in fact spend less time eating breakfast than other meals. Using satiety ratios, which determines the time between meals based on the size of the previous meal, decreased over the day from breakfast through late-evening snacks. A substantial breakfast proves to be more satiating than the evening meal. (more…)

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