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Negative Calorie’ foods:
“‘Negative calorie’ foods (foods that have fewer calories than your body expends to digest them) likely don’t exist. However, food typically thought of as ‘negative calorie’ are often low in total calories…
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How much protein can the body use in a single meal for muscle-building?
“Published! Our review of literature indicates that the amount of protein you can use for muscle-building purposes is larger than often claimed. We speculate that anabolism is maximized by spreading out protein…
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Further Inspection: Artificial Sweeteners
Artificial sweeteners in the past few years have been claimed in the media to promote weight gain. This idea stems deeply from observational research that find correlations between overweight and obese people…
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How To COMBAT Nighttime OverFeeding!
I would also add that consuming a LOW calorie high PROTEIN snack is another great way to curb night over eating
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Glycemic Index of Carbs & Fat Loss??
Glycemic Index of carbs made no difference in weight loss: The glycemic index has been proposed as a usefultool in many areas of health. Low-GI foods have been recommended for better weight…
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Prebiotic’s and Fat Loss??
Fiber Prebiotics and your health: Probiotics and the importance of having healthy gut bacteria has been followed by an interest in prebiotics, which are foods for the bacteria in our gut. a-Galacto-oligosaccharides (a-GOS)…
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How to Improve Your SLEEP!
The current study covers caffeine and shows that it can influence the circadian clocks of individuals when consumed three hours before bed. Moreover, the study shows that these effects occur on a cellular…
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4 Vs 2 Meals For Muscle??
Two well-controlled studies have shown the superiority of 4 meal doses of 20g whey eliciting a stronger anabolic response during a 12-hour period than 2 doses of 40g or 8 doses of…
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MILK vs. BEEF Protein Post Workout??
Protein consumed AFTER resistance exercise increases post-exercise muscle protein synthesis rates. BOTH the beef and milk condition significantly increased myofibrillar protein synthesis – BUT milk’s effect was significantly greater at 2 hours…
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“The gut microbiota: A brief overview”
By Andrew Chappell, PhD Key points, the reader should take from this mini review are: – The microbiota plays a key role in the maintenance of the immune system and development of…
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Can you be a Healthy Vegan??
Veganism and the 80-10-10 Diet: “Based on the available evidence that several components of a vegan diet are health-promoting (e.g., unsaturated fats,[50,51,52] whole grains, [70,71,72] fruits and vegetables,[89,90,91] soy [92] and legumes…
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Low FAT Diets vs LOW Carb Diets?
Being the nutrition nerd that I am this recent study lead by Dr. Kevin Hall is one of my favourites. A couple key points from this study:1. When calories and protein are…
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Casein Before Bed??
Casein Protein Before Bed? “If someone were consuming ample amounts of protein that was evenly distributed throughout the day, it is difficult to see how improving protein quality (for the purposes of…
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Vitamin D
VITAMIN D is complicated. While its primary role within the body relates to maintaining calcium balance, its reach is vast and affects nearly every tissue in the body. Our understanding of vitamin…
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An Athletes Guide to Training On Your Period
Well referenced article for the ladies who lift:http://www.strengtheory.com/menstrual-cycle-contraceptives…/ Bloating is a particularly interesting topic. Most women report some degree of bloating during the pre-menstrual period and early menses, but the research is…
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Gluten Sensitivity??
Small Amounts of Gluten in Subjects With Suspected Nonceliac Gluten Sensitivity: A Randomized, Double-Blind, Placebo-Controlled, Cross-Over Trial This study contributes to the growing body of NCGS research. A recent review found prevalence…
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HOW MUCH Artificial Sweeteners??
“Comparison of daily maximums (which are set at 100 times lower than the actual estimated maximums) and real world amounts.” – Lyle McDonald
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Nitrates??
Nitrites from Beet Juice REDUCES High Blood Pressure: – Nitric oxide (NO) relaxes blood vessels and can reduce blood pressure. It is synthesized in a couple of ways in the body. One…
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Fish Oil Research!
KEY POINTS: – There is a massive amount of research surrounding the potential therapeutic benefits of omega-3 polyunsaturated fatty acids (n-3 PUFAs). – Reasons for supplementing with fish oil include increasing cognition,…
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Variation In Melatonin & Cortisol throughout the Day
“iPad use consistently suppressed night-time levels of MELATONIN, which were significantly lower than when paper books were used. In fact, reading PAPER books resulted in NO suppression. Once the lights were dimmed,…
