intake

If you want to lose weight you're best off drinking ordinary water with your meals. This way you'll automatically consumer fewer calories than if you drink juice, milk or soft drinks. Nutritionists at the University of North Carolina drew this conclusion from a metastudy in which they reviewed...

For weight loss, the claim that high GI foods are to be avoided arises because increases in blood glucose and insulin results in a subsequent crash of blood glucose supposedly increasing hunger. . Evidence exists to support this claim; however, one meta-analysis would describe that the GI of a...

Muscle in a bottle? Your secret strength-building weapon could be sitting in your medicine cabinet. Upping your intake of vitamin D may help you maintain stronger muscles, says recent research published in the journal Medicine & Science in Sports & Exercise. Researchers examined 419 adults (20...

The body uses two main fuels: carbohydrates and fats. However, carbohydrates can deliver energy much faster to the muscles than fats as it is necessary for higher intensity exercise. . 😩Unfortunately, carbohydrate stores are relatively small: the body stores carbohydrates as glycogen in the...

Evidence suggests that our bodies have a baseline “set point” weight, which it eventually returns to when we consciously try to gain or lose weight. You body "defends" against this weight. When cutting you may have noticed that weight loss becomes harder over time as you lose energy and desire...

by Matt Weik Caffeine supplementation is extremely popular and has been known to be an ergogenic aid that can help enhance performance in the gym and on the playing field. Athletes around the globe have been using caffeine as a pre-workout or pre-competition performance enhancement for years...

With so much emphasis on avoiding sugar, the idea that "all sugar is bad" poses the risk of inadequately consuming essential nutrients. . A recent review has summarized data pertaining to the question: does intake of added or total #sugarassociate with #diet quality? . The literature indicates...

theguerillachemist I made a post awhile ago about how whey protein(or proteins with high leucine levels) can spike insulin levels higher than white bread. This study shows similar conclusions when eating high protein meals with either high fat or high carbs, and how it affects body fat...

We’re all repeatedly reminded of the importance for proper intake of carbohydrates, fats and protein. What also needs to be remembered, however, is having a balanced intake of dietary fibers. Dietary fibers can mainly be found in cereals, fruits and vegetables. Most people are only eating about...

IGF 1 Study and Conclusion Below is pretty amazing, and puzzles the the scientists as to how its possible to add more muscle mass without adding anymore food intake, but rather just by adding in IGF 1 or IGF 1 lr3, and also greater utilization of carbs. Pretty awesome stuff man! A main...

Athletes and bodybuilders require a much higher intake of sodium than sedentary individuals as sodium is the main mineral lost through sweat. A hard workout can easily cause 1-2 grams of sodium to be lost through sweat. How do you replenish sodium? Table salt is the best way, as sodium makes up...

themusclephd ��99% of our body’s calcium is stored in our bones with the other 1% being stored in the muscle. Calcium is critical for muscle contractions, but if our muscles start to run low on calcium, they can simply extract more from the bone. This is why calcium intake is so...

HOW MUCH DAILY PROTEIN INTAKE IS REQUIRED TO BUILD MUSCLE?by ProSource Product Research Team Here at ProSource, in all our years of hearing from and advising athletes, probably the most common question we hear is this: Why am I not getting bigger? (Which is to say, more muscular. Hardly...

This systematic review compared how consistently between-meal protein supplementation resulted in changes to lean mass, body fat, total body mass, and the ratio of lean to fat gains, when compared to with-meal protein supplementation. Both approaches produced similarly consistent gains in lean...

"Eat some candy after your workout, you need to keep those insulin levels high bro, that's how you get jacked". No "bro", it isn't. Insulin is a hormone that tells your body's cells to use the sugar in your blood. It is a so called "anabolic" hormone, which many people have interpreted to mean...

Dietary fiber can help you feel full, aids in digestion, is helpful for weight management and reduces constipation. Many high-protein, low-carb diets are low in fiber, however, so you'll need to be creative in adding fiber to your meals. Women ages 50 and older need at least 21 grams of fiber...

Nutrition Rules That Miss the Mark 1 – “Diet is 70% of Your Results!” Nobody will argue the importance of diet when it comes to achieving your physique goals. A nutrition plan that’s not in line with your goal will make it much harder to reach it. If your objective is to get shredded and...

theguerillachemist This should dispel some outdated rumors about too much protein and kidneys. A diet that consists of high protein intake - 2.5-3.3g per kg of bodyweight - does not have any deleterious effects. It has been postulated that high protein diets can have negative affects on the...

Carbohydrates – The Master Fuel A diet rich in carbohydrates increases endurance performance because of the extra store of carbohydrates in the muscles and liver called glycogen. Work completed in the early 1980’s by David Costill at Ball State University showed that if athletes did not...

Women and Steroids - How to Eat For Muscle. Since every body type is different, it is difficult to generalize how one should eat for various goals (e.g. muscle gain, weight loss, competition, etc.). The following is an amalgam of information mostly generated from the personal webpages of...