Tag: Nutrition
Is Rice Good For Weight Loss? — Busting Myths
Rice — a beautiful nutrient-dense grain that is delicious, easy to cook, and a staple food around the world. Depending on their culture, people have rice in their meals throughout the day.
However, there has been much debate about the effects of white rice on your health. Brown rice has emerged as a solid competitor to white rice over the last couple of decades. The comparison has been especially confusing for folks trying to lose weight.
Besides brown and white, rice comes in various shapes, colors, and sizes, which include arborio rice, basmati rice, black rice, bomba rice, jasmine rice, and parboiled rice. However, for the scope of this article, we will stick to white and brown rice.
Interestingly, all white rice starts as brown rice. Brown rice is put through a milling process to increase its shelf life; however, the process removes the rice’s husk, bran, and germ, wiping out much of its nutrition, including fiber, vitamins, and minerals. The white rice is then artificially fortified with nutrients and polished to make them look more palatable.
The Rice Dilemma
If you are a fitness enthusiast, you probably know that rice is a staple in a bodybuilder’s diet, as it is a convenient carbohydrate source to add size during the bulking phase. Knowing this, dieters trying to lose weight sound the alarm when they see rice in their diet regimen.
Unbeknownst to newbie exercisers, as long as the foods you eat are nutrient-dense and healthy and you stay within your daily calorie intake goal, you don’t need to worry about eating a particular food.
This doesn’t end here. How rice is processed also determines its impact on your weight loss journey. Brown rice is minimally processed, whereas, depending on the brand and type, white rice can undergo significant treatment.
With this said, can white rice be used during your weight loss journey? Let’s find out.
White Rice and Brown Rice Nutrition Comparison
One cannot overlook the white and brown rice comparison during a weight loss regimen. Given below is a comparison of brown and white rice and their macronutrient and calorie content:
Nutrient/Type
White Rice (100g)
Brown Rice (100g)
Calories (Kcal)
130
111
Carbohydrates (g)
28
23
Protein (g)
2.7
2.6
Fats (g)
0.3
0.9
Although the difference between brown and white rice’s total calories and macronutrients is insignificant, their overall health impact varies greatly.
A British Medical Journal study found that people who eat high levels of white rice may have an increased risk of developing type 2 diabetes. On the flip side, consuming whole-grain foods such as brown rice lower the risk of stroke, heart disease, and type 2 diabetes. These food sources also help lower your cholesterol levels. [1]
Read also: Black Rice vs. Brown Rice: Is One Superior Overall?
Brown and White Rice Glycemic Index (GI) Comparison
The glycemic index represents the relative rise in the blood glucose level two hours after consuming a carbohydrate-containing food. A food is assigned a value of 1-100 depending on its impact on blood sugar levels. [2]
People with diabetes must monitor their carbohydrate intake and the GI score of the foods they consume to ensure they are on top of their health, as these factors can influence your blood sugar levels.
Short-grain white rice has a high GI (70 and above), whereas brown rice has a low GI (around 50). Remember, the GI level can change depending on the type of rice and the manufacturer.
Folks with diabetes should favor brown rice over white rice to keep their condition under check. Remember, whole grains such as brown rice take longer to cook than white rice. Plus, overcooking them can hamper their GI score.
Since white rice is a high GI good, it rapidly dissolves into your bloodstream. White rice consumption leads to a quick increase in blood sugar levels. It can be a point of concern during a weight loss regimen, as it can result in increased hunger and potential overeating. Plus, studies show that diets high in refined grains are linked to more abdominal fat. [3]
Benefits of White Rice for Weight Loss
The advantages of including white rice in your weight loss diet include the following:
Satiety
White rice is rich in carbohydrates. A 100 grams serving of white rice contains 28 grams of carbohydrates, compared to 23 grams of brown rice. White rice can contribute to the feeling of fullness, especially when coupled with a balanced diet that contains a healthy mix of high-protein foods and healthy fats. Feeling full keeps you from snacking on junk food throughout the day.
Versatility
White rice is an incredibly versatile food source. You could have it at any point throughout the day. Furthermore, it goes well with several dishes as a side. Depending on your daily calorie goals, you could easily alter your white rice portion size.
Since cooked rice lasts about four days in the fridge, most people prefer cooking it in bulk, making it incredibly convenient. This convenience also makes your meal prep easier and helps you stick to your diet.
Quick Source of Energy
Since white rice is a high-GI food, they digest quickly and easily in your stomach. The fast absorbability of rice makes it a perfect food for your pre and post-workout meals. Consuming rice before a training session ensures you have enough energy to last a high-intensity training session.
Having white rice after a workout help replenish your glycogen stores and kickstart your recovery. You must ensure you eat your pre-workout meal with rice at least a couple of hours before your training session to give it enough time to digest and avoid nausea or vomiting. On the other hand, you can have a post-workout meal containing rice half an hour after a workout or as soon as you are ready to eat real food. However, you could gulp down a protein shake right after your workout to begin muscle protein synthesis and rebuilding muscle.
Reasons To Choose White Rice Over Brown Rice For Weight Loss
Until now, we have discussed several benefits of brown rice, which is usually the preferred type of rice for folks trying to lose weight. We must, however, also talk about some of its drawbacks for a fair comparison. Here are a few reasons why some people might prefer white rice over brown rice for weight loss:
Brown Rice Contains Antinutrients
Although brown rice has more fiber, antioxidants, vitamins, and minerals than white rice, it also contains antinutrients. Antinutrients are plant compounds that hinder your body’s ability to absorb certain nutrients. It means brown rice might have more of everything, but your body can’t absorb it.
Phytic acid, or phytate, is the antinutrient in brown rice that hinders your body’s ability to absorb iron and zinc from food [4][5]. Eating brown rice in all meals daily can lead to mineral deficiencies over the long term.
Since white rice has no bran, it has less than half of the phytic acid in brown rice. Individuals dealing with iron and zinc deficiencies should switch to white rice for weight loss.
Brown Rice Contains Arsenic
Arsenic, a naturally occurring substance, is found in air, water, and soil and is known to cause cancer. Brown rice generally has a higher content of the toxic heavy metal than white rice. [6]
Arsenic is the most significant chemical contaminant in drinking water globally. Since rice is cultivated in water, it gains a high amount of arsenic. Besides cancer, prolonged consumption of arsenic-laden foods can increase your risk of contracting type 2 diabetes and hypertension. [7]
White rice usually has lower amounts of arsenic than brown rice, as the bran and the germ are removed to make white rice.
Although bran removal results in the reduction of some nutrients in white rice, it also significantly reduces the phytic and arsenic content of the grain, making it a suitable food source for people dealing with certain health conditions.
Tips To Incorporate White Rice Into Your Weight Loss Journey
Although white rice is a high-carbohydrate food that provides energy for the body, the gluten-free food source gets tough competition from brown rice, which has more fiber, antioxidant, vitamin, and mineral content than its processed counterpart.
With that said, you can still eat white rice for weight loss. Make the following adjustments in your diet to accommodate white rice in your shredding regimen:
Include Fiber-Rich Vegetables, Lean Proteins, and Healthy Fats
Since white rice is a processed grain, it lacks fiber, minerals, vitamins, and antioxidants. You must include a healthy amount of vegetables in your diet to make up for these micronutrients. Nutrient-dense vegetables, lean proteins, and healthy fats will ensure you don’t run into nutrient deficiencies associated with a diet heavily reliant on white rice.
Pairing white rice with vegetables, protein, and healthy fats will make your meals more delicious by adding variety to your diet plan. It will also slow your metabolism, helping you stay satiated for longer and promoting overall health and weight management.
Control Portion Sizes
White rice is a calorie-dense food source. In the initial phase of your weight loss journey, you must carefully weigh your food to ensure you are not going over your daily carbohydrate intake goals, as it can ruin your progress.
Using smaller plates, bowls, and spoons can help curb the risk of overeating. Plus, eating balanced meals with a balance of carbs, proteins, and fats can fill you up quickly and keep you satiated for longer.
Mindful Eating To Maintain a Calorie Deficit
A caloric deficit for weight loss. To be in a calorie deficit, you must expend more calories daily than you consume. You could achieve a calorie deficit by eating less than usual, exercising more, or a combination of the two.
Overshooting your daily calorie goal is incredibly easy while eating carb-rich white rice. You must carefully plan your meals to ensure you don’t consume excess calories. Weigh your physical activity levels and metabolic rate while determining an ideal calorie deficit for weight loss.
Balance Your Carbohydrate Sources
Since white rice is a processed carbohydrate source with most of its fiber, vitamins, minerals, and macronutrients removed, you must add other high-quality sources of carbs to your diet to compensate for the nutrient deficiencies.
Quinoa, oats, buckwheat, sweet potato, and of course, brown rice are some nutrient-dense carbohydrate sources that should be a staple in your meals. Further, you should limit your white rice intake to one cup daily to limit your blood sugar level spikes and ensure a balanced macro and micronutrient intake.
Adding multiple carbohydrate sources to your diet will make your diet regimen more interesting by adding variety. Also, there is no harm in using brown and white rice in your diet regimen together. Both types of grains have a distinctive taste, which can help make your diet more appealing.
Avoid Additions
Although we have already established that all rice is not created equal, we must take it a step further; all white rice is not the same. You must avoid white rice dishes with additions that significantly increase your caloric intake. For example, sushi, fried rice, paella, and risotto are a no-go on a weight loss program.
Furthermore, you must also avoid instant rice as they are fully cooked and then dehydrated, which leads to further nutrient degradation. Consider purchasing rice in bulk and cooking enough in a single go to last you 4-5 days.
Frequently Asked Questions
How much rice should you eat during your weight loss journey?
More than half of your daily carbohydrate comes from whole-grain foods, such as oats, quinoa, whole-grain pasta, and bread.
You should limit your white rice intake to one cup of cooked rice daily to reduce your risk of chronic health issues. Plus, you must opt for ‘enriched’ white rice as some nutrients are added back to this type of rice, making it a better fit for your weight loss journey. Also, choose long-grain white rice variants such as basmati and jasmine over short-grain types like arborio rice, as they are less starchy.
Is brown rice best for weight loss?
Brown rice contains more fiber, magnesium, selenium, folate, and manganese than white rice, which makes it a better grain for weight loss than white rice. Nonetheless, you could also use white rice to achieve your weight loss goal, provided you stick to your calorie deficit and eat a balanced diet to meet your macro and micronutrient objectives.
Can you have white rice before a workout?
Since white rice is a processed carbohydrate with a high GI value, it metabolizes into glucose more quickly. You can have a suitable amount of white rice 2-3 hours before a training session to ensure you have enough energy to take you through an intense workout.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Rice comes in different forms. The unprocessed forms are usually brown, beige, or even black in color. On the other hand, processed rice is white. Although white rice has some drawbacks compared to its bran-rich counterpart, such as its high glycemic index, it can still be included in a healthy weight-loss diet when consumed in moderation and paired with nutrient-dense foods like vegetables, lentils, and healthy fats.
Consume white rice before a training session to ensure you have enough energy stores to last a workout. Conversely, having white rice post-workout can ignite your recovery. Remember, since white rice is a processed grain, you must limit your intake to one cup daily to ensure it doesn’t interfere with your weight loss objective.
Finally, factors, including overall calorie intake, portion sizes, physical activity levels, and individual metabolic, play a crucial role in your weight loss journey, and different people react to brown and white rice differently. You must consult a healthcare professional or registered dietitian for personalized guidance on incorporating white rice into your weight loss program.
References
LeWine, H. E., Dr (n.d.). Glycemic index for 60+ foods. Harvard Health Publishing. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
Hu EA, Pan A, Malik V, Sun Q. White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review. BMJ. 2012 Mar 15;344:e1454. doi: 10.1136/bmj.e1454. PMID: 22422870; PMCID: PMC3307808.
McKeown NM, Troy LM, Jacques PF, Hoffmann U, O’Donnell CJ, Fox CS. Whole- and refined-grain intakes are differentially associated with abdominal visceral and subcutaneous adiposity in healthy adults: the Framingham Heart Study. Am J Clin Nutr. 2010 Nov;92(5):1165-71. doi: 10.3945/ajcn.2009.29106. Epub 2010 Sep 29. PMID: 20881074; PMCID: PMC2954448.
Saleh ASM, Wang P, Wang N, Yang L, Xiao Z. Brown Rice Versus White Rice: Nutritional Quality, Potential Health Benefits, Development of Food Products, and Preservation Technologies. Compr Rev Food Sci Food Saf. 2019 Jul;18(4):1070-1096. doi: 10.1111/1541-4337.12449. Epub 2019 Jun 4. PMID: 33336992.
Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015 Feb;52(2):676-84. doi: 10.1007/s13197-013-0978-y. Epub 2013 Apr 24. PMID: 25694676; PMCID: PMC4325021.
National Cancer Institute (n.d.). Arsenic. Cancer.gov. https://www.cancer.gov/about-cancer/causes-prevention/risk/substances/arsenic
Wei Y, Zhu J, Nguyen A. Rice consumption and urinary concentrations of arsenic in US adults. Int J Environ Health Res. 2014;24(5):459-70. doi: 10.1080/09603123.2013.857393. Epub 2013 Nov 18. PMID: 24236891.
Intermittent Fasting and the Mediterranean Diet: Guide to Health and Longevity!
The concept of intermittent fasting is not new. It has been around for ages, with almost all cultures practicing it in one form or another. However, the term was coined by Anton Carlson and popularized by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer in 2012. [1]
On the other hand, Mediterranean fasting is a traditional diet that has existed for more than five thousand years. It entered the mainstream in the 1950s when people from the Mediterranean region were observed to have much better health than their Western counterparts.
Though widely different, intermittent fasting and the Mediterranean diet have unique benefits and complement each other in powerful ways. This article will take you through the science behind intermittent fasting and the Mediterranean diet and how combining these approaches can help you achieve optimal health and wellness.
What is Intermittent Fasting?
Intermittent fasting is a weight loss strategy that involves alternating between periods of eating and fasting. It’s not a diet in the traditional sense but rather an eating pattern that specifies when to eat instead of what to eat.
There are several intermittent fasting methods. Still, the most popular methods involve fasting for a set period, typically between 16–24 hours, followed by a period of eating.
Time-restricted feeding: You limit the eating window to certain hours, say 4–8 hours. For example, the famous 16/8 method involves fasting for sixteen hours and eating during the remaining eight hours.
Alternate day fasting: You fast every other day, meaning you eat your usual diet one day and restrict calories to around 500 the next day.
The 24-hour fast: You fast for twenty-four hours, consuming only water, black tea or coffee, sugar-free gum, or other sugar-free beverages.
The 5:2 fast: You eat normally five days a week (a relatively healthy, balanced diet) and restrict calories to 500 on the other two non-consecutive days.
Regardless of the method, intermittent fasting helps reduce overall calorie intake and promotes weight loss by burning stored fat for energy. Additionally, intermittent fasting offers numerous health benefits, notably improved insulin sensitivity, lowering your risk of developing type 2 diabetes. [2]
The fasting approach enhances brain function, boosts energy levels, and extends life. Moreover, it reduces inflammation, a critical factor in many chronic diseases such as heart disease, cancer, and Alzheimer’s. Studies have shown that fasting can stimulate the production of new brain cells and improve cognitive function. [3]
What is a Mediterranean Diet?
Otherwise called a heart-healthy diet, the Mediterranean diet emphasizes a plant-based diet with some seafood and healthy fats. Meat and dairy foods are generally consumed in small quantities.
As the name indicates, the diet is based on the traditional way of eating in the Mediterranean region. With a Mediterranean diet, you eat mostly fresh fruits and vegetables, whole grains, legumes, nuts, and healthy fats such as olive oil and fatty fish. The diet also comprises animal protein in the form of fish and seafood. However, dairy and poultry are consumed in moderation. Unlike most other diets, you can consume red wine in moderation.
The core of the Mediterranean diet is its balanced approach to eating. It emphasizes whole, unprocessed, nutrient-dense foods with fresh fruits and vegetables. Processed foods, sugary treats, and beverages have no place in the Mediterranean diet. Above all, a heart-healthy diet favors herbs and spices to flavor meals rather than salt.
Being primarily plant-based, the Mediterranean diet offers all the necessary vitamins, minerals, antioxidants, fiber, and phytonutrients. It is known for its anti-inflammatory and disease-fighting properties. Several studies have shown that the Mediterranean diet can reduce the risk of heart disease, stroke, type 2 diabetes, and certain cancers. [4] [5]
While the diet is not designed for weight loss, it also promotes weight loss. This is due to filling, high-fiber foods that keep you full for extended periods.
Can I Combine Intermittent Fasting and Mediterranean Diet?
The short answer is — yes! You can follow intermittent fasting and adopt a Mediterranean diet simultaneously. Incorporating a Mediterranean diet with intermittent fasting is a match made in heaven. The two dietary approaches complement each other rather perfectly.
Focus on consuming nutrient-dense, whole foods in line with your Mediterranean diet during your eating window. This ensures you get the necessary nutrients to support your health and well-being and maintain a healthy weight.
Intermittent fasting and the Mediterranean diet have several health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and increased longevity. It also helps improve your health and reduce your risk of chronic diseases.
The Mediterranean diet is rich in nutrients such as fiber, antioxidants, and healthy fats (including monounsaturated and omega-3 fatty acids). Though the diet involves more fat than other dietary approaches, it is high-density lipoprotein (HDL) cholesterol, aka good cholesterol, rather than low-density lipoprotein (LDL) cholesterol, or bad cholesterol.
Furthermore, with abundant plant-based foods, nuts, and extra virgin olive oil, the human body will absorb sufficient nutrients such as vitamin B12 and vitamin D, which affect weight loss. [6]
Which Intermittent Fasting Type Works Best with Mediterranean Diet?
Among the many types of intermittent fasting, 16:8 works best with the Mediterranean diet. It involves eating in an eight-hour window, followed by a 16-hour fast.
Reducing your eating window to eight hours gives you ample time to have a diet with diverse foods packed with nutrients. The best part is that you get to eat your favorite foods while also shedding excess weight.
How Does Intermittent Fasting Help the Mediterranean Diet?
Intermittent fasting is crucial in assisting the Mediterranean diet since it helps you adhere to it long-term, leading to improved health outcomes. Furthermore, with its definite eating and fasting windows, intermittent fasting promotes structure and discipline. This makes it easier to stick to the Mediterranean diet and curb cravings for unhealthy food.
While intermittent fasting helps, the success of the Mediterranean diet doesn’t depend on it. The diet is rich in nutrient-dense foods, including vegetables, fruits, whole grains, legumes, and healthy fats. Since it has no processed foods, it contains no added sugars, sodium, or saturated fats.
Furthermore, due to time-restricted eating, intermittent fasting can cut calorie consumption by as much as 60%.
Benefits of Mediterranean Diet and Intermittent Fasting
The Mediterranean diet has several benefits, including weight loss and a reduced risk of heart disease, stroke, cancer, and Alzheimer’s. And when combined with intermittent fasting, you can potentially enhance their health benefits.
Weight Loss
Here are the health benefits of combining the Mediterranean diet with intermittent fasting:
Studies show that combining these approaches can help you achieve greater weight loss and an improved body fat percentage than either practice alone. [7]
The Mediterranean diet is famous for being heart-healthy mainly due to its majorly plant-based nature. It helps prevent coronary artery disease and cardiovascular disease and boosts heart health in general. Similarly, intermittent fasting helps reduce cholesterol levels and blood pressure, preventing heart disease. By combining both approaches, it reduces the risk of heart disease.
The Mediterranean diet has long been linked with a reduced risk of Alzheimer’s and dementia. It also helps improve cognitive function and reduces inflammation. Intermittent fasting, on the other hand, reduces brain damage by generating new brain cells in response to stress. Combining both practices helps reduce the risk of age-related cognitive impairments such as dementia and Alzheimer’s. [8]
IF with a Mediterranean diet helps lower the risk of type 2 diabetes. Fasting can help improve insulin resistance, while the healthy Mediterranean diet helps regulate sugar.
Fasting and a healthy Mediterranean diet can help improve chronic conditions like cancer and neurodegenerative disorders.
How to Make Intermittent Fasting and the Mediterranean Diet Work for You
When combined with a Mediterranean diet, intermittent fasting is a powerful tool for promoting weight loss, improving cardiovascular health, and supporting cognitive function. Here are some tips for incorporating both into your lifestyle:
Eat Mediterranean-friendly foods during your eating window. Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats.
Eat green, leafy plants every day. It can be in the form of salads or smoothies.
Extra virgin olive oil (EVOO) should be your fat of choice. It is rich in monounsaturated fatty acids and polyphenols. Ensure that the olive oil you use is of high quality.
Ensure that your protein comes from plants or seafood. Your daily protein should come from plants such as lentils, beans, peas, and nuts. In addition, you can add small quantities of fatty fish, like salmon, twice a week.
Use salt-free seasonings to flavor your food. Extra virgin olive oil, citrus, vinegar, herbs, and spices are enough to season your food without adding salt.
Start slowly if you are new to the Mediterranean diet or intermittent fasting. Gradually build up to longer periods of fasting and introduce more Mediterranean-based meals every day. For example, start with 12:12 fasting and work to longer fasting periods. The same goes for the Mediterranean diet. Start with one Mediterranean-inspired meal and slowly introduce more varieties.
Plan your meals so that you eat a more balanced diet. Ensure that you incorporate a variety of dishes to get all the nutrients.
Consider meal prepping or packing healthy snacks to take with you on the go. This helps avoid making less healthy choices when hunger strikes.
Regular exercise is an integral part of a healthy lifestyle. Add enough physical activity depending on your fasting periods.
Listen to your body. What works for others may not work for you. So, notice how your body responds and make changes accordingly.
Frequently Asked Questions
What is the fastest way to lose weight on an intermittent fasting diet?
One of the fastest ways to lose weight on intermittent fasting is to adopt a Mediterranean diet. With its emphasis on fresh, whole foods, the Mediterranean diet promotes slow and steady weight loss as long as you choose the right foods.
Who should not practice intermittent fasting?
Though highly effective, intermittent fasting is not for everyone. Avoid intermittent fasting if you are:
Pregnant or breastfeeding
Under 18 years of age
Susceptible to eating disorders
Underweight
Essentially, you must avoid intermittent fasting if you have high caloric needs.
Why am I not losing weight on a Mediterranean diet?
The Mediterranean diet comprises unprocessed whole foods, fresh fruits and vegetables, and healthy fats. However, you may not lose weight if you do not watch the portion sizes. It may also be because:
You are adding too much olive oil. One tablespoon of olive oil contains 120 calories.
You are making healthy swaps without considering the calories. Though healthy, foods like avocado, nuts, and olive oil are calorie dense.
You are consuming an excess of red wine. The Mediterranean diet encourages red wine consumption, but only one serving per day.
You are eating too many nuts. ¼ cups of nuts contain 150 to 200 calories.
You are not burning enough calories.
Can you skip breakfast on a Mediterranean diet?
You can skip breakfast on a Mediterranean diet, especially if you have type 2 diabetes. [9] Instead, you can indulge in a large Mediterranean-type lunch of fish, salad, and olive oil. According to researchers, it has the same effect on glucose levels as a low-fat diet. [10]
Wrapping Up
Intermittent fasting and the Mediterranean diet, though vastly different approaches, can complement each other. Together, they provide various health benefits, including weight loss, reduced risk of chronic diseases, improved heart and brain health, and increased longevity.
The Mediterranean diet is a rich source of nutrients and antioxidants. Intermittent fasting, on the other hand, reduces inflammation and improves insulin sensitivity. The combination of the Mediterranean diet and intermittent fasting offers a holistic approach to promoting health and wellness.
References
Bartholomew, C. L., Muhlestein, J. B., May, H. T., Le, V. T., Galenko, O., Garrett, K. D., Brunker, C., Hopkins, R. O., Carlquist, J. F., Knowlton, K. U., Anderson, J. L., Bailey, B. W., & Horne, B. D. (2021, September 3). Randomized controlled trial of once-per-week intermittent fasting for health improvement: the WONDERFUL trial. PubMed Central (PMC). https://doi.org/10.1093/ehjopen/oeab026
Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022, March 24). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.1155/2022/6999907
Gudden, J., Vasquez, A. A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. PubMed Central (PMC). https://doi.org/10.3390/nu13093166
Widmer, R. J., Flammer, A. J., Lerman, L. O., & Lerman, A. (2014, October 15). “The Mediterranean Diet, its Components, and Cardiovascular Disease.” PubMed Central (PMC). https://doi.org/10.1016/j.amjmed.2014.10.014
Dontas, A. S., Zerefos, N. S., Panagiotakos, D. B., & Valis, D. A. (2007, March 1). Mediterranean diet and prevention of coronary heart disease in the elderly. PubMed Central (PMC). https://doi.org/10.2147/ciia.2007.2.1.109
Khosravi, Z. S., Kafeshani, M., Tavasoli, P., Zadeh, A. H., & Entezari, M. H. (2018, July 20). Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. PubMed Central (PMC). https://doi.org/10.4103/ijpvm.IJPVM_329_15
Panizza, C. E., Lim, U., Yonemori, K. M., Cassel, K. D., Wilkens, L. R., Harvie, M. N., Maskarinec, G., Delp, E. J., Lampe, J. W., Shepherd, J. A., Marchand, L. L., & Boushey, C. J. (2019, June 20). Effects of Intermittent Energy Restriction Combined with a Mediterranean Diet on Reducing Visceral Adiposity: A Randomized Active Comparator Pilot Study. PubMed Central (PMC). https://doi.org/10.3390/nu11061386
Yoon, G., & Song, J. (2019, April 5). Intermittent Fasting: a Promising Approach for Preventing Vascular Dementia. PubMed Central (PMC). https://doi.org/10.12997/jla.2019.8.1.1
Effect of breakfast skipping on diurnal variation of energy metabolism and blood glucose – PubMed. (2014, June 1). PubMed. https://doi.org/10.1016/j.orcp.2013.01.001
Fernemark, H., Jaredsson, C., Bunjaku, B., Rosenqvist, U., Nystrom, F. H., & Guldbrand, H. (2013, November 27). A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients with Type 2 Diabetes. A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients With Type 2 Diabetes | PLOS ONE. https://doi.org/10.1371/journal.pone.0079324
Does Alcohol Break a Fast? — The Ultimate Intermittent Fasting and Alcohol Guide
It seems that everyone you know is into intermittent fasting. However, before you start on a fasting plan to achieve your fitness goals, there are a few things you have to consider. If you enjoy alcohol and cannot do without a glass or two of your favorite spirit, you may wonder whether alcohol consumption breaks a fast.
Intermittent fasting is restrictive and centers around fasting and eating periods where you can only consume calories during a specific eating window. The results of intermittent fasting depend on your adherence to the schedule and your body’s metabolism. Depending on your chosen intermittent fasting diet plan (such as 16/8 or 5/2), this may involve abstaining from food for several hours in the morning or delaying lunch until later in the day. The benefits of intermittent fasting are well-known and documented.
Now, the fasting aspect of IF involves several questions regarding what you can or cannot eat or drink and when. Luckily, water and unsweetened coffee are okay. However, alcohol is a different beast altogether.
Firstly, drinking on an empty stomach (which will be the case when you come out of a fasted state) is not a good idea. Again, your love for cocktails at all hours of the day can disrupt your weight loss progress, mangle your sleep cycle, and make it difficult to adhere to the fasting plan.
However, all that being said, there are some ways in which you can fit in alcohol intake with intermittent fasting. Here’s all you need to know about drinking alcohol while practicing intermittent fasting.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Can You Drink Alcohol While Intermittent Fasting?
This is certainly the first query regarding alcohol consumption during intermittent fasting. To answer this question, you must take a few facts into account. One gram of alcohol has seven calories. This is more than sugar and a little less than a gram of fat. Now we know that calorie consumption during fasting windows is a strict no-no. This means that you cannot have alcohol while you are in your fasting period.
But can you sneak in a drink or two in your feeding window? The short answer to this is yes. However, you must consider a few things.
Firstly, you must not drink on an empty stomach. This is because, on an empty stomach, alcohol is absorbed more rapidly, leading to a faster onset of intoxication. Also, if you have your drinks before meals, you could get severe dehydration. These are also why it is not a good idea to break your fast with a glass of alcohol.
Secondly, alcohol can make you hungry, leading to higher calorie consumption. [1]
People follow IF mainly for weight loss. Now, if you drink alcohol, it also makes you hungry. Excess snacking following a drink can offset the calorie deficit you painstakingly achieve.
Thirdly, alcohol is a high-calorie drink. The calories in your drinks can be easy to miss if you do not keep a check on how many glasses you are knocking back. These calories will add up, ultimately leading to unwanted weight gain.
It is important to remember that calories in alcohol are called “empty calories,” meaning that they do not have any nutritional value or provide any health benefits.
So, Will Alcohol Break a Fast?
If you want a short answer to this, it is yes. Alcohol will break your fast if you consume it during your fasting period. During the fasting interval, you are not allowed to eat or drink anything that has calories, and alcohol does have calories.
Will Intermittent Fasting Results Be Affected By Alcohol Consumption?
In terms of weight loss, it is the quantity of alcohol that will matter in the end. Studies have shown that a moderate intake of alcohol does not affect your weight. [2]
However, if you are a heavy drinker, alcohol intake will promote obesity and weight gain. [3]
If you want to make the most of IF, we recommend limiting alcohol intake to feeding windows and drinking in moderation.
Benefits of Intermittent Fasting
Here are the benefits you can derive from intermittent fasting so that you stay motivated to reduce your alcohol intake:
Reduces Inflammation
IF helps reduce inflammation. Alcohol’s influence on inflammation will depend on the amount of alcohol you consume. While moderate alcohol intake is known to curb inflammation, excessive drinking promotes it. [4]
Fat Oxidation
Intermittent fasting enhances fat oxidation, thereby burning the excess fat stored in your body. However, alcohol, conversely, acts as a fat oxidation inhibitor and ultimately creates a fat surplus. [5, 6]
The non-oxidized fat usually gets dumped around your midsection, creating a “beer belly.” Hence, if you are chasing a perfect body, think twice before reaching for a glass of alcohol.
Brain Health
Intermittent fasting has been shown to increase brain health by increasing brain cell lifespan. [7]
Excessive alcohol consumption can lead to brain damage. IF is also credited with cellular repair throughout the body, not just in the brain. Excess alcohol acts as a toxin and hinders cell repair, even provoking DNA damage in various organs. [8, 9]
Liver Function
One of the benefits of intermittent fasting is improved liver function. But alcohol intake in excessive amounts will overburden your liver, especially if you are drinking on an empty stomach. This is counterproductive. [10]
So, is it wise to drink alcohol with intermittent fasting? No! But the key here is drinking in moderation. If you are inconsiderate of your drinking habits, alcohol can detract from the benefits of intermittent fasting. An occasional glass or two of alcohol could help you relax, but if you drink excessively, it will work against you.
How is Alcohol Beneficial to Health?
There are certain biologically active compounds called polyphenols in alcoholic beverages. Polyphenols belong to the plant composite category, offering various health benefits. One of the most important of these is the antioxidant property, which helps neutralize free radicals in the body. Free radicals cause DNA and cellular damage and are linked to illness and disease. [11]
One of the best ways to halt free radical damage is to have polyphenols in food and drink. This is why doctors tell you to have antioxidants in your diet. Alcohol has a lot of polyphenols.
Alcoholic Beverages Rich in Polyphenols
Here are some alcoholic beverages rich in polyphenols:
Wine
Many berries and fruits, like grapes, have polyphenols. Wine is made of grapes and has a high concentration of polyphenols. Red wine is obtained from the whole grape, which includes the seeds and the skin, while white wine is produced sans skin. Champagne, on the other hand, is obtained from blending red and white grapes without skin contact.
Red wine, macerated with seeds and skin for many weeks, has a 30-fold concentration of polyphenols compared to sparkling or white wine. One of the chief “fighters” against free radicals is a compound known as resveratrol. It is obtained from grape skins. Hence, red wine can be beneficial. If wine is consumed with a meal, it can decrease after-meal spikes in glucose and lipids.
Whiskey
Whiskey has many types of polyphenols. These have gone through oxidation in a long, drawn-out aging process and are obtained from compounds in oakwood barrels called ellagitannins. Commercial whiskey contains many polyphenols, while aged whiskey has a similar polyphenol content as wine.
Studies and human trials have shown that whiskey consumption in moderation increases the cholesterol efflux capacity, which in other words, is the ability of the body to remove cholesterol from cells. [12]
Beer
Beer has many polyphenols produced from hops and malts and found in the haze formation in the finished beer. Darker beers have as many polyphenols as red wine, which is prolific. A randomized trial was conducted on the effects of beer polyphenols in male subjects with a high risk of cardiovascular disease. The trial results showed that the polyphenols in beer reduced the inflammatory health biomarkers. [13]
How Much Alcohol is Safe to Drink?
It is always recommended to drink alcohol in moderation. Moderate consumption for men is two drinks a day, while for women, it is one. Fourteen grams of pure ethanol make up one standard drink. Hence, for women, 12.5 grams of alcohol per day is standard, whereas it is 25 grams for men.
The majority of red wines have 12.5% ethanol. This means an optimal amount of 3 ounces of wine for women and 6 ounces for men daily.
Is There a “Good” Choice of Alcohol for Intermittent Fasting?
While there are no good or bad alcohol choices for IF, you should concentrate on the number of calories in your drink. Here is a possible list of the best alcohols for intermittent fasting:
White wine
Red wine
Dry Vermouth
Light beer
Champagne
Limit the intake of certain types of alcoholic drinks like:
Regular beer
Craft beer
Sweet wine
Sugary cocktails
High-calorie drinks like pina colada
How to Consume Alcohol Correctly?
Here are some tips on consuming alcohol:
You should have the beverage of your choice with or after a meal. Otherwise, it may cause blood glucose levels to rise.
Avoid binge drinking.
Prefer red wine over other drinks.
If you prefer champagne, go for dry wine or brut. Avoid sweet wines.
Drink a glass of water after every drink.
Do not drink cocktails or alcohol mixes.
FAQs
1. What happens when you drink during fasting?
As alcohol has calories, if you drink during fasting, it will break your fast and also may prevent cellular repair processes.
2. Is it better to break a fast with alcohol?
Consuming alcohol immediately after a fasting period results in quicker absorption, which can induce a faster onset of intoxication. You may also be at an increased risk of severe dehydration if you drink before meals. Hence, the best thing to do is to have your drink with or after a meal. For these reasons, it is not a good idea to break a fast with alcohol.
3. What drinks are safe for fasting?
During fasting, you can have plain or carbonated water, coffee, unsweetened tea, diluted apple cider vinegar, bone broth, and lemon water.
Conclusion
If your primary goal from fasting is improved metabolic health and weight loss, consuming alcohol during fasting periods is a no-no. You can have it in your feeding windows. However, remember that alcohol has calories, and depending on your drink type, it can impact your weight loss process. If you choose to drink, please stick to dry, low-alcohol wine and hard spirits and pour in sparkling water to limit sugar intake and excess calories.
References
“Short-Term Effects of Alcohol on Appetite in Humans. Effects of Context and Restrained Eating – PubMed.” PubMed, 1 Dec. 2010, https://doi.org/10.1016/j.appet.2010.09.005.
“Effects of Moderate Consumption of White Wine on Weight Loss in Overweight and Obese Subjects – PubMed.” PubMed, 1 Nov. 2004, https://doi.org/10.1038/sj.ijo.0802786.
“Alcohol, Body Weight, and Weight Gain in Middle-aged Men – PubMed.” PubMed, 1 May 2003, https://doi.org/10.1093/ajcn/77.5.1312.
“Effect of Alcohol Consumption on Systemic Markers of Inflammation – PubMed.” PubMed, 10 Mar. 2001, https://doi.org/10.1016/S0140-6736(00)04170-2.
“Effects of Intermittent Fasting on Cardiometabolic Health: An Energy Metabolism Perspective – PubMed.” PubMed, 23 Jan. 2022, https://doi.org/10.3390/nu14030489.
“Is Alcohol Consumption a Risk Factor for Weight Gain and Obesity? – PubMed.” PubMed, 1 Jan. 2005, https://doi.org/10.1080/10408360590913542.
Martin, Bronwen, et al. “Caloric Restriction and Intermittent Fasting: Two Potential Diets for Successful Brain Aging.” PubMed Central (PMC), 8 Aug. 2006, https://doi.org/10.1016/j.arr.2006.04.002.
“The Neuropathology of Alcohol-related Brain Damage – PubMed.” PubMed, 1 Apr. 2009, https://doi.org/10.1093/alcalc/agn102.
“DNA Damage, DNA Repair, and Alcohol Toxicity–a Review – PubMed.” PubMed, 1 Sept. 1997, pubmed.ncbi.nlm.nih.gov/9309320.
“The Effects of Ramadan Intermittent Fasting on Liver Function in Healthy Adults: A Systematic Review, Meta-analysis, and Meta-regression – PubMed.” PubMed, 1 Aug. 2021, https://doi.org/10.1016/j.diabres.2021.108951.
“Cardioprotection With Alcohol: Role of Both Alcohol and Polyphenolic Antioxidants – PubMed.” PubMed, 1 May 2002, https://doi.org/10.1111/j.1749-6632.2002.tb02911.x.
Duthie, GG, et al. “The Effect of Whisky and Wine Consumption on Total Phenol Content and Antioxidant Capacity of Plasma From Healthy Volunteers – European Journal of Clinical Nutrition.” Nature, 30 Sept. 1998, https://doi.org/10.1038/sj.ejcn.1600635.
“Effects of Alcohol and Polyphenols From Beer on Atherosclerotic Biomarkers in High Cardiovascular Risk Men: A Randomized Feeding Trial – PubMed.” PubMed, 1 Jan. 2015, https://doi.org/10.1016/j.numecd.2014.07.008.
Fasting on Periods: Can You Intermittent Fast When Menstruating?
Intermittent fasting is a dietary trend where you alternate between periods of fasting and eating. It has become a popular trend in recent years as people seek ways to improve their health and lose weight. However, recent studies indicate that women do not respond the same way to intermittent fasting as men.
Research also shows that intermittent fasting affects women’s bodies differently. The hormonal fluctuations in a woman’s body make it more challenging. A pertinent question in this respect is — can women practice intermittent fasting while on their periods?
This article explores in detail the topic of intermittent fasting and periods, including the potential benefits and risks, as well as some tips for practicing intermittent fasting during menstruation.
Should You Intermittent Fast on Your Period?
You can do intermittent fasting during your period, but it isn’t as straightforward. It depends on your preference and, more importantly, your body’s response to intermittent fasting. Some may be able to continue fasting without adverse effects, while others may experience menstrual irregularities or increased discomfort.
A study on the effect of intermittent fasting on reproductive hormone levels found that fasting doesn’t impact women’s estrogen, prolactin, or gonadotropin levels. [1]
Another study by the Department of Gynecological Endocrinology, Poznan University of Medical Sciences, found that weight loss factors can hurt gonadotropins, resulting in amenorrhea and infertility. Gonadotropins are responsible for moderating the follicular and luteal phases. [2]
If you are considering intermittent fasting during your period, learn to listen to your body. Pay attention to any changes in your menstrual cycle or symptoms. If you notice any irregularities or discomfort, modify your fasting routine or take a break from fasting during your period.
What Happens During the Menstrual Cycle?
The menstrual cycle makes pregnancy possible. It starts on the first day of menstruation and ends just before the next menstrual cycle, lasting between 24 to 38 days. The process itself is complex and involves the constant interaction of hormones, namely:
Luteinizing hormone
Follicle-stimulating hormone
Estrogen
Progesterone
The menstrual cycle has four phases: the menses phase, the follicular phase, the ovulatory phase, and the luteal phase.
Menses Phase
The menses phase is the first five days of your menstrual cycle when your uterus sheds its old lining in the absence of a pregnancy. This shedding results in the release of blood and other fluids through the vagina.
Although a period lasting 3-5 days is typical, some bleed for seven days; it generally is not a cause for worry. However, you’ll experience low hormone levels and decreased energy.
Follicular Phase
The next phase lasts nine days from days 6-14; it is called the follicular phase. During this phase, the estrogen levels slowly rise, thickening the uterus lining in preparation for a potential pregnancy. In addition, the pituitary gland also releases the follicle-stimulating hormone (FSH), stimulating the growth and maturation of follicles in the ovaries.
Ovulatory Phase
The ovulatory phase occurs around day 14 of the menstrual cycle when one of the follicles releases an egg into the fallopian tube. This process is triggered by a luteinizing hormone (LH) surge, which causes the follicle to rupture and release the egg.
Luteal Phase
The luteal phase begins right after ovulation and lasts about 14 days, from day 15 to day 28, when a mature egg leaves the ovary on its journey to the uterus through the fallopian tubes. During this phase, the empty follicle changes into the corpus luteum, which releases progesterone.
Progesterone helps prepare your uterus lining for the implantation of a fertilized egg. If fertilization does not occur, the thickened uterine lining is shed during menstruation. As a result, estrogen and progesterone levels also drop.
How Does Intermittent Fasting Affect the Menstrual Cycle?
There is limited research on the effects of intermittent fasting on the menstrual cycle, but some studies suggest that it may disrupt the average hormonal balance and menstrual function. For example, one study found that women who practiced fasting for more than 15 days during Ramadan had a higher risk of menstrual irregularities, including amenorrhea (absence of menstruation), oligomenorrhea (infrequent menstruation), and dysmenorrhea (painful menses). [3]
Another study shows that short-term fasting can cause a dip in luteinizing hormone levels in women of normal weight. [4]
One potential explanation for changes in menstrual cycles with intermittent fasting is calorie restriction and weight loss. Reducing the overall caloric intake results in fluctuating hormone levels, specifically estrogen, progesterone, and other hormones that regulate the menstrual cycle. With the menstrual cycle disrupted, you can see changes in the length and regularity of periods.
Another critical point to take into consideration is stress. Calorie restriction and time-restricted eating can place undue stress on your body, which can, in turn, affect menstrual cycles. As a result, some women may experience irregularities in their menstrual cycle.
While the studies mentioned above suggest a possible link between intermittent fasting and the menstrual cycle, more research must be done to understand this relationship fully.
Additionally, the impact of intermittent fasting on the menstrual cycle may vary from person to person, and other factors, such as exercise, may also play a role.
If you experience significant changes in your menstrual cycle while practicing intermittent fasting, speak with a healthcare provider. They can help determine the underlying cause and ensure that you receive appropriate care.
How to Fast During Different Stages of Your Menstrual Cycle?
The ever-changing hormones make intermittent fasting more complex and challenging for women than men. Research by Proctor and Gamble stated that the menstrual cycle is highly intrinsically linked to the body’s cognitive, emotional, and sensory functions. [5]
These studies prove that hormonal health is vital for physical and mental well-being, referred to as “cycle syncing.” Cycle syncing is when you modify your diet to match your menstrual cycle. Here’s how you should fast and eat during the different phases of your menstrual cycle.
Menstrual Phase (Days 1-5)
On days 1–5, the body is already under stress, so it may be best to avoid fasting altogether. Instead, focus on eating nutrient-dense foods that will help support your body, such as leafy greens, healthy fats, and lean proteins. Also, add foods rich in iron and magnesium to soothe cramping.
Follicular Phase (Days 6-14)
During the follicular phase, estrogen levels rise, and the body prepares for ovulation. Your insulin sensitivity is at its best during this time. This is an excellent time to experiment and push your body with extended fasting periods. Owing to the heightened insulin sensitivity, longer periods of fasting can help with weight loss.
Ovulatory Phase (Days 14, 15)
The ovulatory phase is the peak of estrogen and testosterone levels, which can increase energy levels and reduce hunger. Furthermore, ovulation also results in a higher body temperature and increased testosterone levels.
Your body is also equipped to handle the stress of fasting. So you can try a longer fast, such as a 24-hour fast. Shifting toward higher protein and lower carbohydrate foods is recommended during this phase.
Luteal Phase (Days 15-28)
After ovulation is the luteal phase; during this period, progesterone levels continue to rise. The elevated progesterone levels lead to increased hunger and cravings.
During this period, you are ill-equipped to handle longer fasts. So focus on shorter fasting periods or time-restricted eating. Avoid prolonged fasting and switch to high-protein meals.
Moreover, as the luteal phase progresses, around day 22, there’ll be a decrease in insulin sensitivity. So, diabetic patients will want to monitor their dietary habits accordingly. This period is also called PMS, and during this time, it’s important to prioritize self-care and engage in gentle exercises and stress-relieving activities.
Incorporate soothing beverages like peppermint tea or caffeine-free chai latte, which can help manage cravings. If you desire a treat, consider consuming a piece of dark chocolate.
Tips for Intermittent Fasting on Your Period
Intermittent fasting presents many benefits, such as improved insulin sensitivity and weight loss. However, it can be challenging to fast while on your period. Here are some tips to help you navigate intermittent fasting during menstruation.
Listen to Your Body
Pay attention to how your body feels and adjust your fasting schedule if necessary. Your body may have different needs during your menstrual cycle. If you feel particularly hungry or tired, consider breaking your fast early or taking a break from fasting altogether.
Adjust Your Fasting Schedule
If your menstrual cycle affects your fasting ability, you may need to adjust your fasting schedule during your period. For example, you could shorten your fasting window or try a more relaxed approach.
If you usually fast for 16 hours per day, consider shortening your fasting window to 14 or 12 hours during your period. Or not fast at all, which is perfectly fine.
Include Nutrient Dense Foods
When you break your fast, ensure you’re consuming nutrient-dense foods. Focus on eating protein, healthy fats, and complex carbohydrates for sustained energy and satiety.
For example, Greek yogurt with raspberries and coconut flakes, a protein-rich smoothie, or an egg scramble with avocado. These foods can help give your body the nutrients it needs to support your menstrual cycle.
Furthermore, you may have to increase your fat intake to help manage cravings during your period.
Drink Plenty of Water
It’s essential to keep yourself hydrated during your period, especially if you are fasting. This helps reduce the general symptoms of menstruation, including bloating and cramps. In case of discomfort, incorporate herbal tea or warm water with lemon.
Avoid Processed Foods and Sugary Drinks
Processed foods and sugary drinks can worsen menstrual symptoms such as bloating, cramps, and mood swings. Rather than processed foods, opt for whole foods that nourish your body and promote overall health.
Practice Self-Care
Your body is going through a tough time with fluctuating hormones during periods. It is okay to stop and take a break from fasting if needed.
Listen to your body and rest if you feel like it.
Consult with a Health Care Professional
If you have a history of menstrual irregularities or other reproductive health issues, talk to your doctor before starting an intermittent fasting routine. They can offer advice and support to help you make the best decisions for your health.
Frequently Asked Questions
Does intermittent fasting have side effects on periods?
Intermittent fasting can affect the menstrual cycle in women, mainly due to calorie restriction. Extended fasting can interfere with the function of the hypothalamus, a part of the brain that plays a vital role in regulating hormones, such as estrogen, which are essential to the menstrual cycle.
Can fasting make your period flow heavier?
Intermittent fasting can affect periods and cause abnormal cycles, either heavy or light. Fasting can also cause hormonal changes and exacerbate already occurring issues.
What should I eat while intermittent fasting during my period?
Focus on consuming nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins while fasting during your period. These foods can help give your body the nutrients it needs to support your menstrual cycle.
Conclusion
Intermittent fasting can be a wholesome dietary approach owing to its many benefits, such as improved insulin sensitivity, weight loss, and many more. First, however, it is important to consider its potential effects on the menstrual cycle and listen to your body’s needs.
While there is limited research on the relationship between intermittent fasting and menstrual function, recent studies state that fasting does not have a lasting effect on hormone levels. On the other hand, some studies suggest that it may disrupt normal hormonal balance and increase the risk of menstrual irregularities.
In saying that, you can practice intermittent fasting during your period, provided you listen to your body. Ensure you stay hydrated, choose nutrient-dense foods, and consider shortening your fasting window if necessary. And as always, it is important to talk to your doctor before starting any new dietary approach.
References
Cognitive, sensory, and emotional changes associated with the menstrual cycle: a review – PubMed. (2008, October 1). PubMed.
Short-term fasting affects luteinizing hormone secretory dynamics but not reproductive function in normal-weight sedentary women – PubMed. (1995, April 1). PubMed.
Yavangi, M., Amirzargar, M. A., Amirzargar, N., & Dadashpour, M. (n.d.). Does Ramadan fasting has any effects on menstrual cycles? PubMed Central (PMC).
Functional hypothalamic amenorrhea and its influence on women’s health – PubMed. (2014, November 1). PubMed.
Cienfuegos, S., Corapi, S., Gabel, K., Ezpeleta, M., Kalam, F., Lin, S., Pavlou, V., & Varady, K. A. (2022, June 3). Effect of Intermittent Fasting on Reproductive Hormone Levels in Females and Males: A Review of Human Trials. PubMed Central (PMC).
Intermittent Fasting and the Gut-Brain Connection: Unlocking the Secrets To a Better Overall Health
Do you sometimes feel sluggish, tired, and unable to concentrate on daily tasks? The connection between your gut and brain could be the answer to a healthier and happier version of yourself. Over recent years, there has been considerable research in this regard, and it is seen that there is a significant link between mental…
How Long Until Pre-Workout Kicks In: A Guide to Maximizing The Supplement
The difference between a good workout and a great one often comes down to being able to generate an extra 5-10% energy, strength, and focus. It allows you to get that extra rep, keep pushing when every muscle fiber in your body begs you to quit, and dial in your mind-muscle connection. A good pre-workout delivers this edge.
A pre-workout will only be effective if you know the right time to take it. That’s why you need to know how long it takes for pre-workouts to kick in. This article answers that question. We’ll also look at how long a pre-workout lasts, identify the ideal ingredients, and pinpoint when you should take your pre-workout for the best results.
How Long Before a Pre-Workout Kicks In?
How long it takes for a pre-workout to take effect depends entirely on the ingredients. Stimulants, such as caffeine, will take between 30 and 60 minutes to take full effect, depending on your body’s tolerance.
Many other pre-workout ingredients, including taurine, beta-alanine, and creatine, will take approximately 30 minutes to take effect. Their peak time, or the point when their effects are at their strongest, is about an hour after taking it. That is when they will be at their highest concentration in your bloodstream.
So, if you mix your pre-workout in the gym locker room and drink it as you make your way onto the gym floor, you should rethink your timing. You’re not going to feel the full effects of your supplement for about an hour. You’ll have no effect at all for the first 30 minutes. Most people’s workouts are pretty much done after an hour, so you’re only going to get the full effects as you leave the gym.
The best time to take a pre-workout is about 30 minutes before the workout begins.
How Long Does a Pre-Workout Last Once Mixed?
Unfortunately, there is no definite answer to this question. It depends on several factors, which we’ll examine in detail. As a general guideline, however, your pre-workout should last between 1.5-2 hours.
Factors Affecting Pre-Workout Potency
Factors that affect your pre-workout duration:
Supplement Type
The quality of the supplement is the single most significant factor influencing how long a pre-workout will last in your body. Pre-workouts contain several ingredients, each of which has different effective durations in the body. Not only that, but the quality of the ingredient may differ between products. A cheap creatine product may last only half as long as a purer, higher-quality product.
Many pre-workouts contain beta-alanine, which offsets fatigue and allows you to recover between sets quickly. A good quality beta-alanine supplement will have an effective time of about 90 minutes. [1]
Supplement ingredients such as l-citrulline, l-arginine, and nitrate act as vasodilators by boosting the body’s natural production of nitric oxide. These allow for greater blood flow and a better pump. They will last for several hours in the body. [2]
Most pre-workouts contain a combination of ingredients with an average effectiveness time of between one and two hours. [3]
Wrecked Pre-workout Container
Supplement Dosage
Your pre-workout dosage affects its effective duration in your body. If you double the stated dosage of a product, it will last longer, though not necessarily double the period.
However, the recommended dosage stated on the product label usually allows it to work for between 90 and 120 minutes. You do not want your workout to last longer than two hours, so there’s no reason to take more than the recommended dosage. [4]
Your Physique
A supplement’s effect on your body will depend on your physique. A bodybuilder who weighs 260 pounds and has sub ten percent body fat will need a greater dosage of a pre-workout than a 110-pound marathon runner.
If you are over 200 pounds, you will probably want to move toward the higher range of the recommended dosage to get the supplement to work for an average of 90 minutes in your system.
Nutrition
Big eaters will need a higher dosage of a pre-workout to be effective. The reason is that your digestive enzymes will be busy digesting your food and will not be as effective in breaking down your pre-workout ingredients in the required time to give you the full workout benefits.
People who are under-eating will have an enhanced pre-workout effect. However, this is not a healthy habit. You should eat a quality 50/50 carb/protein mix meal about two hours before your workout.
Lifestyle
Pre-workouts provide an immediate energy burst for your workout. They should not be used as a lifestyle booster to help get you through your day after late-night partying.
If you’re looking for something to negate the ill effects of a partying lifestyle so you can hit the gym, your pre-workout will not do that for you. That’s because your poor lifestyle habits will have already mucked up your system to the extent that the benefits of your pre-workout ingredients will be overshadowed by lack of sleep and the processing of alcohol and whatever else you may have ingested. [5]
While we’re on the subject, you should not take alcohol anywhere near your workout. It will wreak havoc on the key hormones required for workout efficiency, namely testosterone, human growth hormone, and insulin.
The drowsy effect of alcohol on the brain will interfere with the ability to react to signals that come from certain pre-workout ingredients. [6]
Water Intake
Your level of hydration will affect the timing of your pre-workout. The pre-workout ingredients will move more effectively through your digestive system if you are well-hydrated. It is, therefore, important to drink plenty of water around the time of your workout. Additionally, sip water throughout the training session.
When Should I Take My Pre-Workout?
Take your pre-workout 30 minutes before your training session. This will provide the ingredients enough time to be absorbed into your system so that they are ready to fire from your first rep.
Most people find that taking a pre-workout sup before they leave home for the gym provides them with enough time to benefit fully when they begin their workout.
You should have a pre-workout meal about two hours before heading to the gym. This should be a 50/50 mix of protein and complex carbs, such as chicken and sweet potato.
So, How Do I Know If the Pre-Workout is Working?
There’s a lot of marketing hype around what pre-workouts can do for you. Generally, the reality is a far cry from what the ads claim. You can expect a noticeable, but not a dramatic, increase in your training motivation, energy, and recovery time, and if the product contains nitric oxide enhancers, a muscle pump during the workout.
Some pre-workout ingredients produce physical side effects that tell you they are working. Beta-alanine, for example, may produce a tingling sensation on your scalp, tongue, or fingertips. Caffeine will increase perspiration.
You should monitor the effect of your pre-workout in a diary and compare it to sessions where you are going pre-workout-free. If you don’t notice any difference, switch to another product.
The 11 Best Pre-Workout Ingredients
Your pre-workout is only as good as its ingredients and dosage. Here’s an overview of the 11 best ingredients to look out for on the label.
1. Caffeine
Caffeine is the world’s most popular stimulant. Billions of people rely on it for the mental and physical ‘pick-me-up’ to power them through their day. So, it’s hardly surprising that caffeine is a base ingredient in quality pre-workouts.
Coffee Bean
Caffeine is an odorless, slightly bitter-tasting neurotoxic alkaloid found naturally in several plants. Plants produce neurotoxins to protect themselves from insects and other predators. Caffeine dissolves easily in water and has crystals that look like tiny needles. It is a potent central nervous system stimulant that releases dopamine to boost motivation, alertness, and energy. [7]
Caffeine has been shown to have the following workout-boosting effects:
Improved mental focus
Enhanced fat loss
Greater muscular endurance
Strength increase
Recommended Dosage: 150-250 mg
Related: Caffeine Calculator – Are Your Consuming Too Much?
2. Theanine
Green tea contains the amino acid theanine. It is principally responsible for green tea’s capacity to calm the nerves and revitalize the body. However, theanine has yet another strong effect. It can lessen the immediate negative effects of caffeine on the body without reducing its energy-boosting benefits. Theanine has also been shown to improve cognition and mood. [8]
Recommended Dosage: 200 mg
3. B-Vitamins
The eight water-soluble vitamins that make up the B vitamins are thiamine, riboflavin, niacin, pyridoxine, folic acid, pantothenic acid, biotin, and vitamin B12. Together, the eight vitamins offer various health advantages, such as accelerating metabolism, preserving high energy levels, and improving fat digestion. [9]
Recommended Dosage:
B1: 1.2 mg
B2: 1.3 mg
B3: 16 mg NE
B5: 5 mg
B6: 1.3 mg
Biotin: 30 mcg
Folic acid: 400 mcg DFE
B12: 2.4 mcg
4. Citicoline
Citicoline is a nootropic that enhances brain function. Nootropics boost cognitive function, enabling you to concentrate better and be more conscious of the relationship between your mind and muscles when exercising.
Citicoline produces this result by raising the body’s acetylcholine levels. The brain’s neurotransmitter acetylcholine is essential for improving memory, recall, and consciousness. Additionally, citicoline enhances blood flow to the brain, enhancing cognitive function. [10]
Citicoline is added to pre-workouts to improve focus so you can concentrate more on your workout and enhance the mind-muscle connection. Acetylcholine is a neurotransmitter than transports messages between brain cells. When you take citicoline, the body’s acetylcholine levels increase. Citicoline has also been shown to improve blood flow to the brain.
Recommended Dosage: 250-500 mg
5. Citrulline Malate
The non-essential amino acid citrulline bonds with the organic salt molecule malate to form citrulline malate. The amino acid glutamine is used to make citrulline in the intestines. It is crucial to eliminate ammonia, a byproduct of exercise that can hamper energy production and cause weariness and poor performance.
Malate is a naturally occurring substance found in fruits like apples. It plays a part in the Krebs cycle, a chemical event sequence that converts carbs, lipids, and proteins into energy. Malate may also recycle lactate to provide energy. This is essential to keep the muscles from being drained and speed up recovery. Combining malate and citrulline improves training results. [11]
Citrulline is a non-essential amino acid. It is combined with an organic salt called malate to create citrulline malate. When you take citrulline malate, it converts to the nitric oxide precursor arginine. Nitric oxide enlarges the blood vessels, allowing more oxygen and nutrients to get to the working muscles.
Recommended Dosage: 6-8 grams
6. Taurine
Taurine is a non-essential amino acid that contains sulfur. It is one of the amino acids in the body in the highest concentrations. Fish, cattle, poultry, and lamb all contain naturally-occurring taurine. It is also a well-liked component of energy beverages like Red Bull.
Due to its capacity to remove calcium from the body, taurine increases the activity of your central nervous system. Additionally, it counteracts the effects of free radicals, a normal side effect of exercise. Taurine supplements will provide additional energy, counteracting weariness and resulting in greater muscle contractions with each rep. [12]
Taurine is an amino acid that is added to supplements for its nootropic effects. It is able to remove calcium from the body, increasing central nervous system activity. It also fights against the free radical damage caused by oxidative stress and increases energy levels.
Recommended Dosage: 1-2 grams
7. Beta-alanine
The human body naturally manufactures the amino acid beta-alanine. Because it is essential for synthesizing carnosine, which is contained in muscle fiber, it is a crucial amino for anabolism. Research and practical experience in the gym have demonstrated that beta-alanine improves muscle contraction while counteracting exercise-induced tiredness. [13]
Recommended Dosage: 2-5 grams
8. Tyrosine
Tyrosine is a non-essential amino acid, meaning the body can make it. High-protein foods like soy, turkey, chicken, fish, peanuts, almonds, and dairy products are good sources of tyrosine. It is a vital precursor of the neurotransmitter dopamine and is utilized in creating protein.
Together, dopamine and serotonin have an effect. Fatigue results when they are out of balance. Tyrosine supplementation aids in keeping the body’s dopamine and serotonin levels balanced. As a result, tiredness is decreased, and performance is improved. [14]
Recommended Dosage: 500-2,000 mg
9. BCAAs
Leucine, isoleucine, and valine make up branch-chain amino acids (BCAAs). Leucine, in particular, is a crucial activator of both protein synthesis and protein degradation. BCAAs can be utilized as fuel for physical activity. Additionally, they will stop the catabolic effects of exercise. After exercise, they boost protein synthesis to facilitate the muscle-rebuilding process. [15]
Recommended Dosage: 6-10 grams
10. Creatine
Creatine Powder
In your muscle cells, creatine and phosphorus combine to form phosphocreatine (PC). When you engage in high-intensity sports like weightlifting or sprinting, this compound, which is rich in energy, nourishes your muscles.
Your body uses phosphocreatine to resynthesize ATP during intense exercise. Performance starts to suffer once these stockpiles are depleted. Your muscles may function at higher rates for longer, thanks to creatine supplementation, which boosts phosphocreatine reserves. An immediate increase in strength will result from this.[17]
Recommended Dosage: 3-5 grams
11. L-Arginine
The amino acid arginine is conditionally essential. Although our bodies can produce arginine, under some circumstances (trauma, illness, stress), the body cannot make enough; hence dietary sources become crucial.
During exercise, arginine can be converted into glucose for energy. Nitric oxide and creatine synthesis both depend on it. Additionally, it has been demonstrated that arginine increases growth hormone production, a potent stimulator of muscle growth. [16]
Recommended Dosage: 3-6 grams
Summary
Pre-workouts are not a magic potion. Good ones will work to increase your training energy, focus, and endurance by between 10 and 20 percent. This effect should last between one and two hours.
Take your pre-workout just before you head to the gym. Then, while training, sip from your water bottle to remain hydrated. Most importantly, monitor the effectiveness of your pre-workout. If it’s not working, change it up and try another product.
References
Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24. PMID: 22270875; PMCID: PMC3374095.
Sureda A, Pons A. Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients? Med Sport Sci. 2012;59:18-28. doi: 10.1159/000341937. Epub 2012 Oct 15. PMID: 23075551.
Kedia AW, Hofheins JE, Habowski SM, Ferrando AA, Gothard MD, Lopez HL. Effects of a pre-workout supplement on lean mass, muscular performance, subjective workout experience and biomarkers of safety. Int J Med Sci. 2014 Jan 2;11(2):116-26. doi: 10.7150/ijms.7073. PMID: 24465156; PMCID: PMC3894395.
Mangine GT, Hoffman JR, Gonzalez AM, Townsend JR, Wells AJ, Jajtner AR, Beyer KS, Boone CH, Miramonti AA, Wang R, LaMonica MB, Fukuda DH, Ratamess NA, Stout JR. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015 Aug;3(8):e12472. doi: 10.14814/phy2.12472. PMID: 26272733; PMCID: PMC4562558.
Leasure JL, Neighbors C, Henderson CE, Young CM. Exercise and Alcohol Consumption: What We Know, What We Need to Know, and Why it is Important. Front Psychiatry. 2015 Nov 2;6:156. doi: 10.3389/fpsyt.2015.00156. PMID: 26578988; PMCID: PMC4629692.
Jung AP, Bishop PA, Al-Nawwas A, Dale RB. Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. Journal of Athletic Training. 2005 Jun;40(2):71-75. PMID: 15970952; PMCID: PMC1150229.
Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
Juszkiewicz A, Glapa A, Basta P, Petriczko E, Żołnowski K, Machaliński B, Trzeciak J, Łuczkowska K, Skarpańska-Stejnborn A. The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise. J Int Soc Sports Nutr. 2019 Feb 15;16(1):7. doi: 10.1186/s12970-019-0274-y. PMID: 30770758; PMCID: PMC6377763.
Lindschinger M, Tatzber F, Schimetta W, Schmid I, Lindschinger B, Cvirn G, Stanger O, Lamont E, Wonisch W. A Randomized Pilot Trial to Evaluate the Bioavailability of Natural versus Synthetic Vitamin B Complexes in Healthy Humans and Their Effects on Homocysteine, Oxidative Stress, and Antioxidant Levels. Oxid Med Cell Longev. 2019 Dec 12;2019:6082613. doi: 10.1155/2019/6082613. PMID: 31915511; PMCID: PMC6930747.
Gareri P, Castagna A, Cotroneo AM, Putignano S, De Sarro G, Bruni AC. The role of citicoline in cognitive impairment: pharmacological characteristics, possible advantages, and doubts for an old drug with new perspectives. Clin Interv Aging. 2015 Sep 3;10:1421-9. doi: 10.2147/CIA.S87886. Erratum in: Clin Interv Aging. 2015;10:1625. PMID: 26366063; PMCID: PMC4562749.
Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
Jong CJ, Sandal P, Schaffer SW. The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant. Molecules. 2021 Aug 13;26(16):4913. doi: 10.3390/molecules26164913. PMID: 34443494; PMCID: PMC8400259.
Dolan E, Swinton PA, Painelli VS, Stephens Hemingway B, Mazzolani B, Infante Smaira F, Saunders B, Artioli GG, Gualano B. A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation. Adv Nutr. 2019 May 1;10(3):452-463. doi: 10.1093/advances/nmy115. PMID: 30980076; PMCID: PMC6520041.
Ipson BR, Fisher AL. Roles of the tyrosine isomers meta-tyrosine and ortho-tyrosine in oxidative stress. Ageing Res Rev. 2016 May;27:93-107. doi: 10.1016/j.arr.2016.03.005. Epub 2016 Mar 31. PMID: 27039887; PMCID: PMC4841466.
Mann G, Mora S, Madu G, Adegoke OAJ. Branched-chain Amino Acids: Catabolism in Skeletal Muscle and Implications for Muscle and Whole-body Metabolism. Front Physiol. 2021 Jul 20;12:702826. doi: 10.3389/fphys.2021.702826. PMID: 34354601; PMCID: PMC8329528.
Brunner JS, Vulliard L, Hofmann M, Kieler M, Lercher A, Vogel A, Russier M, Brüggenthies JB, Kerndl M, Saferding V, Niederreiter B, Junza A, Frauenstein A, Scholtysek C, Mikami Y, Klavins K, Krönke G, Bergthaler A, O’Shea JJ, Weichhart T, Meissner F, Smolen JS, Cheng P, Yanes O, Menche J, Murray PJ, Sharif O, Blüml S, Schabbauer G. Environmental arginine controls multinuclear giant cell metabolism and formation. Nat Commun. 2020 Jan 22;11(1):431. doi: 10.1038/s41467-020-14285-1. PMID: 31969567; PMCID: PMC6976629.
Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
Is Intermittent Fasting a Ray of Hope for PCOS? Evidence-Based Answers
Polycystic ovary syndrome (PCOS) is a common endocrine disorder in women during their reproductive years. Responsible for various issues such as infertility or subfertility, insulin resistance, obesity, hormonal disorder, and hyperinsulinemia, PCOS exerts enormous mental and physical stress on those with this condition. Amongst the recommended treatments are diabetic and birth control drugs with specified…
Straight Facts: More Top Effective Bodybuilding Supplements Proven By Science
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Jerry Brainum returns with part two of his list for the most effective bodybuilding supplements based on scientific studies.
In the massive world of sports and nutrition supplements – there are a lot of claims as to what brands and what products are the best for bodybuilding and fitness. Most of this is just marketing and sadly, many substances in supplements are unnecessary additions to your diet for improved fitness. However, this does not mean that all supplements are a waste of money. That’s why Jerry Brainum has returned with the second part of his list for the most effective bodybuilding supplements. In this episode of Straight Facts, Jerry Brainum breaks down the best bodybuilding supplements proven by scientific studies.
The claims made by supplement companies need to be backed by some sort of study. Baseless claims cannot be used to market products. While this is great in theory, it’s relatively easy to manipulate studies to fit a business narrative. There are even rich enough businesses that invest in their own studies – likely bent towards making sure the outcome looks appealing to buyers. That’s why Jerry Brainum has spent his time looking at the most neutral and diverse collection of studies he could find that investigate nutrition supplements and their effects.
Last episode, Jerry Brainum broke down the most effective supplements backed by science – but he couldn’t fit the entire list in one episode. So we’re back this week to complete the list. What are the best supplement products that will actually work based on rigorous and peer reviewed studies? Let’s find out.
Sodium Bicarbonate
Sodium Bicarbonate is used as a blood buffer – often times in medical emergencies at the hospital. But its effects also have use in the fitness world. sodium Bicarbonate buffers the build up of acid produced by your muscles when you exercise. This makes the supplement a great addition to your stack if you perform high intensity exercise or athletic activity. By buffering the acid – it reduces soreness and fatigue as you train.
The big downside here is that Sodium Bicarbonate, true to its name, contains a lot of sodium. So it may be hard to dose this supplement depending on your nutrition needs outside of fitness. Typically, you will need to take 0.2 grams per kg of bodyweight in order to receive the effects of this supplement. It should be taken at least 60-150 minutes before physical activity.
If you find yourself having gastrointestinal issues caused by this supplement, try adding a small dose of carbs. It will help settle and prevent stomach issues.
L Carnitine
L carnitine is a supplement that is actually produced naturally in the body. It’s a very vital substance that is needed to transport small chain fatty acids into the mitochondria of our cells. This is where fat is oxidized – making it essential in our body function. Due to this functionality, l carnitine gained a reputation as being a useful fat burning supplement.
A problem arose when using l carnitine as a supplement product in your diet. The substance would not make it’s way into the muscle – thus making it likely ineffective as a fat loss supplement.
This all changed when scientists determined that taking l carnitine alongside carbs raises the body’s ability to absorb the substance into your muscle. The downside here is that the carb amount suggested is no slight number – about 95 grams.
However, by adding carbs alongside an l carnitine supplement, absorption into the muscle increased by 15%. While this sounds like a small amount, it was enough to show proven improvement in muscle loss. The l carnitine in the muscle triggers your muscle to prioritize burning fat during a workout. Some studies show that even with the additional carbs – enough fat was burned to not only even out the carb intake but lead to additional fat loss.
Jerry Brainum believes this is a double edged sword and might not work for everyone. Especially in bodybuilding, needing to add extra carbs may not be the best option for you. With the added amount of carbs, insulin levels might get thrown off which could lead to additional unintended weight gain despite the l carnitine in action.
However, other studies have shown that even if you take l carnitine without carbs – it can lead to increased fat loss. Currently, these studies are at odds with others that have shown no fat loss increase. So this is not fully confirmed.
Citrulline
Citrulline is a substance found in natural foods – particularly in larger amounts in watermelon. When consumed, citrulline travels directly to the kidneys where it is processed into arginine. The arginine then quickly helps to produce nitric oxide in your body. This, of course, can help enhanced exercise performance by widening blood vessels leading to more oxygen to working muscles.
So why not just take arginine as a supplement directly? Interestingly enough, when arginine is consumed, it actually processes into citrulline in the kidney. This will eventually lead to nitric oxide production – but at a much slower rate with up to 60% of the original supplement not being absorbed by the body. Citrulline, on the other hand, absorbs much better and is quicker acting.
The best time to take citrulline is typically an hour before exercising to receive the effect. With a dose of 6-8 grams.
Wrap Up
Jerry Brainum admits that this list is not fully exhaustive to all supplements that have a positive effect on bodybuilding and fitness. However, these are the top supplements that have been rigorously proven by science. There are many other supplements that certainly work based on anacdotal evidence over decades of the industry. That being said, they have not been as deeply studied. For the purposes of Jerry Brainum’s list – he wanted to only include directly proven by science supplements.
You can watch Jerry Brainum detail this best bodybuilding supplements proven by science part two in the video above. Make sure to check out new episodes of Straight Facts every Wednesday only on Generation Iron or where ever podcasts are downloaded.
Dr. Gabrielle Lyon Answers: Will Red Meat Destroy Your Health? | The Mike O’Hearn Show
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Mike O’Hearn and Dr. Gabrielle Lyon believe red meat is important for long term health – and worry about the current generation being raised on less protein.
Compared to previous decades, non-meat diet culture is more popular than ever before. Whether it is due to moral, climate, or simply health reasons – many people are abandoning red meat from their diet (and even other meat-based proteins). Mike O’Hearn believes this is the wrong direction and has always considered red meat a super food. O’Hearn is obsessed with longevity in health in fitness – so his support of red meat is shocking in modern contexts considering that even Arnold Schwarzenegger has left red meat behind.
That’s why this week O’Hearn brought in an expert to help back up his support of a red meat diet. In Generation Iron and Barbend’s latest episode of The Mike O’Hearn Show, Dr. Gabrielle Lyon discusses the studies behind red meat and why it’s important for long term health – not a detriment.
If you’ve seen past episodes of The Mike O’Hearn Show, you’re likely already aware of O’Hearn’s stance on red meat. Counter to the rising popularity of non-red meat diets and even the growing popularity of full vegetarian and vegan diets – O’Hearn still values red meat. He has called it a super food on many occasions. And this isn’t just some past generation stubbornness. O’Hearn cares more about longevity while staying fit and muscular more than being unhealthy and a champion in the short term.
In fact, Mike O’Hearn believes that science doesn’t fully back up the concept that red meat is healthy. Modern social media (and even regular main stream media) held onto now-old studies villainizing red meat. Science has since changed and data shows that, when in combination with a healthy lifestyle, red meat is perfectly fine.
Helping him prove his point this week is Dr. Gabrielle Lyon. With 17 years of education in health science, Dr. Lyon received her doctorate in osteopathic medicine from the Arizona College of Osteopathic Medicine and is board-certified in family medicine.She earned her undergraduate degree in Human Nutrition from the University of Illinois Urbana-Champaign where she studied vitamin and mineral metabolism, chronic disease prevention and management and the physiological effects of diet composition. Let’s jump into it.
“Nutrition has become a religion”
– Mike O’Hearn
Is Red Meat Unhealthy?
Dr. Gabrielle Lyon states that red meat is not scientifically bad for your health. Contrary to modern belief, she has researched many studies that are not able to absolutely prove the dangers of red meat. Looking even wider out to all meat – protein is a very essential nutrient in your diet. Not just for bodybuilders and athletes – but for all individuals.
Protein is vital for longevity in fitness and health. As is weight training well into middle age. The more on point you are with your diet throughout younger age (including protein) – the less likely you’ll see rehabilitating decline as you get over the hill. The same is true for consistent resistance training.
Why Do So Many Experts Warn Against Red Meat?
So why is there so much messaging against red meat today? Dr. Gabrielle Lyon talks about how modern fitness and health conversation has become distorted. With the new era of social media and constant information – group think can twist scientific data into a narrative.
The biggest factor behind the fear of red meat is the rest of your fitness lifestyle. Many nutrition studies are done to to represent the average person. So in that sense, many studies will mention that the average participant is sedentary. So while there may herhaps be risks behind red meat with a sedentary lifestyle – the same may not be true if you are consistently fit.
With that in mind, perhaps fearing red meat should be less of a concern. Instead, feat or a sedentary lifestyle should be a priority.
“There is no upper limit [for eating red meat].”
– Dr. Gabrielle Lyon
So Should You Eat Red Meat?
Ultimately, on an individual basis, perhaps red meat still isn’t best for you. It’s important to evaluate your lifestyle overall honestly. Mike O’Hearn can proudly claim to eat red meat and use it a super food. But that’s also because he is one of the most consistent bodybuilders to ever live. He lives his life as fit as possible. He also doesn’t over indulge. Too much of any substance is bad – no matter what it is.
You should also consider other factors outside of health. Perhaps you want to avoid red meat (or all meat) because of moral factors behind factory farming. Or perhaps the climate impact factory farming has on the environment. That’s totally fine. If that’s the past you choose – you should be extra focused on how you get your protein properly for longevity in your health.
Unfortunately, these worries can’t be pushed off until you are older. The most important time to be focus on being healthy is in your teens and twenties. What you do in your youth will have a direct impact on your health in older age. Rather than try and course correct after problems start occurring – start getting focused now so you can feel energetic and capable well past middle age.
Wrap Up
Towards the end of the interview, Dr. Gabrielle Lyon discusses the difference between absolute risk vs relative risk determined by research studies. She states that most research on red meat and health only report on relative risk. This means that there is not a direct one to one connection between red meat and health decline.
There are many factors that go into your health and how your diet affects it. Mike O’Hearn and Dr. Lyon believe that red meat is not pure evil. It’s not an absolute risk to have in your diet. But too much red meat, like anything, can be healthy. Also, depending on your current lifestyle and past health issues, the decision to keep or drop red meat may change.
You can watch Dr. Gabrielle Lyon’s full comments alongside Mike O’Hearn in the latest episode of The Mike O’Hearn Show above. Stay tuned every Friday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Myprotein THE Thermo-X Review
Everything you need to know about Myprotein THE Thermo-X
Product Overview
If you’re struggling to lose body fat and are eating healthy and exercising, you may want to look into a quality fat burner. Reaching a weight loss plateau and struggling to lose stubborn body fat is a nuisance but typical.
Combining an effective strength training program with moderate cardio and a proper nutrition plan is the best way to burn fat. But sometimes, you need an edge to burn additional body fat if you have reached a plateau, can’t get rid of stubborn belly fat, or want to speed up the process. That’s where fat burners come in. Fat burners aren’t a magic pill for weight loss, but a quality one that will help you burn fat.
The right fat burner has caffeine to boost workout performance and speed up your metabolism, along with other beneficial ingredients that support weight management and increase focus and energy for better workouts. This article will dive deep into the premium fat burner Myprotein THE Thermo-X to see if it’s worth taking.
Myprotein THE Thermo-X has everything a quality fat burner should have with additional benefits. This supplement has caffeine to speed up your metabolism and boost workout performance.
Main Takeaways
A quality fat burner will help you burn stubborn body fat and speed up the fat-burning process.
Myprotein THE Thermo-X has the potent combination of caffeine and theacrine to increase your energy for explosive workouts and to speed up your metabolism.
This supplement has additional beneficial ingredients for weight loss, such as CapsiMax, which contains the herb capsicum from red hot peppers, which research supports boosts your metabolism.
What’s a Fat Burner?
Fat burners, as the name implies, are supplements that contain ingredients to help you burn fat. These products contain natural or artificial ingredients to increase your resting metabolic rate. Since you’ll burn more calories at rest, you’ll slim down and lose weight. Of course, assuming the fat burner has quality ingredients.
Components of a Good Fat Burner
Caffeine is a must in fat burners. That’s because caffeine stimulates your nervous system and puts you in a thermogenic state–generating more heat and energy from food digestion–to help you burn calories. Caffeine also blunts your appetite, so naturally, you’ll consume fewer calories. Plus, caffeine will also give you a boost in energy and mental focus to increase your workout performance.
A quality fat burner will also contain other beneficial fat-burner ingredients, such as capsicum and Bioperine. CapsiMax is a form of capsicum from hot red peppers that supports weight loss. And Bioperine, a black pepper extract that increases nutrient absorption.
Fat burners must also have other components that increase your physical performance, cognitive ability, and energy, so you can crush your workouts to burn more calories. So other beneficial ingredients a good fat burner would contain include theacrine and Rhodiola.
THE Thermo-X Highlights
THE Thermo-X is produced by Myprotein, which only puts on the market premium supplements, such as Myprotein Impact Whey Protein. This supplement is formulated with the proper dosage of caffeine. And it contains CapsiMax to support weight management, thermogenesis, and lipolysis (breakdown of fats).
THE Thermo-X separates itself from other fat burners because it’s blended with ingredients that also increase your focus and energy, which are critical to getting an effective workout to burn body fat. Furthermore, it contains the active ingredient theacrine, which works synergistically with caffeine to boost energy levels without the side effects of too much caffeine, such as anxiety and jitteriness.
Ingredients to Burn Fat and Increase Focus
THE Thermo-X contains many ingredients that control your weight and increase your mental alertness.
Caffeine: Caffeine speeds up your metabolism and increases workout performance (1).
Theacrine: A patented form of theacrine that works synergistically with caffeine. And it may boost cognitive and physical performance since it affects adenosine signaling (2).
Alpha-GPC: This is a cholinergic compound that increases levels of acetylcholine in your brain to boost cognitive ability and explosive performance (3).
Rhodiola: Rhodiola is an adaptogenic herb that may prevent fatigue (4).
CapsiMax: A patented form of capsicum, a derivative of hot red peppers that help you lose weight (5).
5-HTP: This is from a West African shrub seed that boosts serotonin, a neurotransmitter that helps regulate your appetite and mood (6).
Theobromine: This ingredient in cocoa is similar to caffeine and increases your focus and alertness (7).
Bioperine: BioPerine is a patented form of black pepper extract which increases nutrient absorption. Of course, the more nutrients you absorb, the more effective they are. So this ingredient can help the other components work better (8).
Featured Fat Burner: Myprotein THE Thermo-X
Many fat burners are out there, but we recommend Myprotein THE Thermo-X. This supplement has the proper dosage of caffeine and other cognitive and physical performance ingredients like theacrine to ensure you get the most effective workout possible to boost fat loss. Plus, caffeine boosts your metabolism, so it makes weight loss effortless. But because caffeine and theacrine work synergistically, this fat burner gives you all the benefits of caffeine without the negative side effect that a supplement with too much caffeine may have. Also, it contains other beneficial ingredients specific to weight management, such as CapsiMax.
THE Thermo-X Nutrition (Per Serving)
Caffeine: 100mg
Theobromine: 200mg
Theacrine: 125mg
Alpha-GPC: 100mg
Rhodiola: 65mg
CapsiMax: 50mg
5-HTP: 50mg
Bioperine: 2.5mg
How to Best Use Myprotein THE Thermo-X
Myprotein recommends taking one capsule of THE Thermo-X daily with 8oz of water for the first week to see your tolerance level. And if your body is tolerable, increase the dosage to two capsules daily. They also recommend not to exceed four tablets in 24 hours.
Myprotein THE Thermo-X has everything a quality fat burner should have with additional benefits. This supplement has caffeine to speed up your metabolism and boost workout performance.
Overall Value
Myprotein THE Thermo-X has everything a quality fat burner should have with additional benefits. This supplement has caffeine to speed up your metabolism and boost workout performance. But it has theacrine, which acts similarly to caffeine to offset the potential side effects of consuming too much caffeine. And it also has the potent herb from red hot pepper, capsicum, to support weight loss. Overall, it’s a premium fat burner that will help you lose weight and boost physical performance and cognitive ability.
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References
Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian journal of medicine & science in sports, 15(2), 69–78. https://doi.org/10.1111/j.1600-0838.2005.00445.x
Kuhman, D. J., Joyner, K. J., & Bloomer, R. J. (2015). Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients, 7(11), 9618–9632. https://doi.org/10.3390/nu7115484
Bellar, D., LeBlanc, N. R., & Campbell, B. (2015). The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. Journal of the International Society of Sports Nutrition, 12, 42. https://doi.org/10.1186/s12970-015-0103-x
Ishaque, S., Shamseer, L., Bukutu, C., & Vohra, S. (2012). Rhodiola rosea for physical and mental fatigue: a systematic review. BMC complementary and alternative medicine, 12, 70. https://doi.org/10.1186/1472-6882-12-70
Rogers, J., Urbina, S. L., Taylor, L. W., Wilborn, C. D., Purpura, M., Jäger, R., & Juturu, V. (2018). Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis. BMC obesity, 5, 22. https://doi.org/10.1186/s40608-018-0197-1
Halford, J. C., Harrold, J. A., Boyland, E. J., Lawton, C. L., & Blundell, J. E. (2007). Serotonergic drugs : effects on appetite expression and use for the treatment of obesity. Drugs, 67(1), 27–55. https://doi.org/10.2165/00003495-200767010-00004
Martínez-Pinilla, E., Oñatibia-Astibia, A., & Franco, R. (2015). The relevance of theobromine for the beneficial effects of cocoa consumption. Frontiers in pharmacology, 6, 30. https://doi.org/10.3389/fphar.2015.00030
Fernández-Lázaro, D., Mielgo-Ayuso, J., Córdova Martínez, A., & Seco-Calvo, J. (2020). Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper (Bioperine®) and Potential Applications. Nutrients, 12(6), 1886. https://doi.org/10.3390/nu12061886