Category: Nutrition

Protein and Sleep

This study found that consuming a high protein diet reduced the amount of times subjects woke up throughout then night when compared to the subjects’ normal diets. Consuming a high protein diet might improve your quality of sleep! Source: Lindseth, G., Lindseth, P., & Thompson, M. (2013). Nutritional effects on sleep. Western Journal of Nursing […]

Pre-Workout Carbohydrate

Several studies have found that ingesting carbs before your workout can help improve performance, especially in endurance events. Shoot for 30-60 grams within an hour before your workout to maximize the effect. If you are keto-adapted, large amounts of pre-workout carbs will probably not be best. Stick to a high-fat meal before training for a […]

Post-Workout Carbs

This study found that consuming high GI carbs after a workout was more effective at replenishing muscle glycogen levels than consuming low GI carbs. White rice, white bread, and sugary cereals are all great options after your workout, especially if you plan on training again in the same day. If you have plenty of time […]

Nutrition for Immune Function

Intense training sessions can impair immune function for up to 72-hours, but the good news is that consuming carbohydrates and protein following a training session can counteract this impairment. Shoot for at least 20-grams of high-quality protein and at least 45-grams of carbohydrate after your workout to maintain proper immune function! Source: Naclerio, F., Larumbe-Zabala, […]

Nutritional Interventions for Recovery

Proper nutrition is the best way to recover from hard training sessions. Replacing what you lost during exercise is the most important component of recovery – water, sodium, and carbohydrate intake is very important after exercise. Protein is also important for building muscle tissue so a full meal following a workout is probably the best […]

MCT Oil vs LCT Oil

This study compared one group consuming a diet high in MCT oil with another group consuming a diet high in LCT oil. The diets had the same caloric content and were designed to maintain bodyweight. The MCT group lost more weight and significantly more weight from fat than the LCT group! This is probably due […]

Inadequate Protein

This study found that 20-40g of protein post-workout was more effective than 0 or 10g at increasing protein synthesis in trained individuals. If gaining muscle mass is your goal, adequate protein intake is incredibly important – consuming less than optimal amounts of protein can impair your muscle gains. Larger and more trained individuals may benefit […]

Hydration

This study found that subjects who were dehydrated at 2.5% and 5% of their bodyweights had higher insulin levels following exercise. Dehydration can reduce insulin sensitivity which can impair muscle growth and overall gains. Drink 16oz of water before and after your workout and shoot for at least 2-3 liters of water per day to […]

How Often Should You Eat?

This study found that ingesting protein every 3-hours was slightly more effective at maintaining a positive protein balance than ingesting protein every 1.5- or 6-hours. While this effect wasn’t statistically significant, this is one method bodybuilders and athletes can use to optimize their nutrition.  Try to get a meal in every 3-hours to maximize growth. […]

High Protein Diets

The current recommendation is that bodybuilders and athletes should take in 1.8 grams of protein/kg of bodyweight, but this study found greater gains in subjects taking in 2.8g protein/kg bodyweight. If you’re trying to optimize muscle growth, shoot for 2-3g protein/kg bodyweight to maximize gains. Source: Willoughby, D. S., Stout, J. R., & Wilborn, C. […]

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