nutrients

Do you prefer steam, boil or fry your food? 🍳 💦 . It is commonly known that the nutrient content of food changes with different cooking methods. Regardless of this fact, the majority of our vegetables are being cooked before we eat them. . One study we have looked in to studies the effects of...

This study found that certain dietary practices were associated with low testosterone levels and greater body fat accumulation. Simple carbohydrates, restaurant food, and dairy products were all associated with lower testosterone and higher body fat. If you want to optimize your diet for both...

Beta-alanine has been shown several times over to benefit endurance performance and has even been shown to increase repetitions to failure in strength training protocols. However, the literature on beta-alanine having a significant impact on long term gains is inconclusive, but the short term...

"Hyperfocusing on a single nutrient, e.g. saturated fats, can lead to a very skewed idea of what constitutes a “healthy” diet. As an example, consider sources of saturated fats. Coconut oil, beef, eggs, salmon and whole-milk yoghurt are all sources of saturated fats, but they all come with...

Multivitamin*and mineral supplements are possibly the most important single supplement that can beconsumed by bodybuilders and athletes. The human body must be supplied with an immense and complex array of essential nutrients for it to perform at its maximum potential. Becoming deficient in just...

7 Signs of Good Digestion I’m sure you’ve heard the phrase “you are what you eat,” but I’d like to take the sentiment one step further to claim you are what you absorb. Digestion is the complex process by which your body reduces the food you eat into individual nutrients in order to build...

by Matt Weik If you do any reading in the industry, you’ll see the back and forth from people who side with vitamins and those who say you don’t need them—that you can eat all the micronutrients you need through the foods you eat daily. Well, while both may be true, supplementing with a...

by Josh Hodnik Much like growth hormone, insulin is a functional protein. Unlike proteins that are physical building blocks of muscle, insulin is a protein chain of amino acids that is folded in such a way that makes it act more like a signaling mechanism than a building block. Insulin...

<!-- react-text: 641 -->Do This During Meals to Improve Body Comp<!-- /react-text --> <!-- react-text: 716 -->• Do you consider yourself a fast eater, a slow eater, or a just-the-right-speed eater? • Compared to others, do you eat faster than them, slower than them, or at the same speed?<!--...

Macro Problems It is becoming very common in todays world for people to talk about just hitting daily macronutrient goals. Doesn’t necessarily matter when, or how, as long as the end of the day the numbers add up to the imaginary guideline...

One of the things that seems to be lost or confused in the minds of most that train is that you can still have very effective workouts without getting a pump. There are other very valid and measurable training variables that I consider much more important that you can assess to actually tell how...

Just how common are dietary deficiencies? I eat veggies and plenty of protein. I take supplements. I drink greens drinks, but I wonder what is missing from my diet. Things like training and stress and even drinking alcohol or coffee can rob us of nutrients. A study published in the Journal of...

"Tell those Nutrients Where To Go": It might seem like a simpleton phrase, but it's a prompt I very often use with clients, especially those that are newer to the lifestyle. On the surface, we've kind of glazed over what is needed to gain muscle tissue. Too many people just think we eat in a...

CHICKEN IS HIGH IN protein AND LOW IN FAT, BUT LEAN RED MEAT PACKS THE MOST PUNCH 1) EGG WHITES Show us a bodybuilder without egg whites in his diet, and we’ll show you someone who’s missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelette can turn your breakfast...

THE AFTERBURN EFFECT: TAKE ADVANTAGE OF THE POST-WORKOUT WINDOW! 0 Unless you've been living under a rock, you've certainly heard about the post-workout �window of opportunity.� The two- to three-hour period after a hard lift is an almost magical time, when your body is primed to build muscle...

by Mike Arnold Conflicting Opinions Beginning in the mid-1990’s, the issue of stomach distension became an area of criticism among traditionalists, with many in the bodybuilding community voicing disapproval over its presence within the upper echelons of the sport. Ever since then various...